WOD 1.24.15

Speed:
100y shuttle, (5 cone touches, 20y apart) x5 per athlete

WOD:
5 rounds for time:
Back squat, 10 reps; 155/135/95, 105/95/65
10 box jump overs 24/20 inches
10 one arm KB push press, 1.5/1 pood (5 each arm)

CrossFit Ruck
800m Indian run
—
2 min plank
—
20min (w/ ruck)
– 200m run
– 5 push-ups
– 20m bear crawl
– 10 squats
– 20m lunge

Add 5 push-ups and 10 squats per round
—
2 min 6″ hold