WOD 11.08.14
Strength/conditioning:
2 Turkish get ups EMOTM for 10 minutes, 1.5/1 pood (1 each arm)
WOD:
Amrap in 15 minutes
7 Bear complex (squat clean thruster to back rack thruster) 95/65lbs *
1 rope climb or 15 supine pull-ups
*Scale up or down as appropriate
Post loads and rounds to comments.
CrossFit Ruck
800m tire carry
APFT the hard way
30min AMRAP
-800m run
then grab ruck and rounds of:
-20m plate flip bear crawl
-5 plate thrusters
-20m overhead walking lunge
-20m sled pull down & back
800m run cash out