WOD 10.01.16

Strength:

Turkish getup, 3-3-3-3 (each side)

Skill:

Rope climb

WOD:

4 rounds for time:

60 double unders

30 push-ups 

3 rope climbs 

Post loads and times to beyond the whiteboard.

CrossFit Ruck

Get a sandbag/slam ball

7min

– max rep getups

1200m run

20min amrap

– bear complex (x7)

– 20m burpee heave

– 10 russian twist

– 20m walking lunge