WOD 06.25.16

Speed:

12 minute AMRAP:

25y sled drive, +90/55lbs

WOD: 

Tabata:

8 rounds of each movement, 20 seconds of work, 10 seconds of rest

Power snatch, 75/55lbs

Sledge hammer strike

Air squat

Pull-up

Post sums of low and high numbers to beyond the whiteboard.

CrossFit Ruck 

Push-up/Sit-up test
All with a partner

5 min:

– buddy carry
10 min:

– squat clean slam ball heave 

20 min (alternating roles):
– walking lunge with ruck

– 400m run, 1 burpee every 100m

10 min:
– over shoulder slam ball throw

5 min:
– buddy carry