WOD 11.15.14
Strength:
Turkish get up, 2 EMOTM for 10 minutes, athletes choice on weight
WOD:
4 rounds, fight gone bad style:
Dumbbell snatch, 100/70/50/30 lbs
Burpees
Tire back extension
20 inch Box jump
Post loads and total reps to comments.
CrossFit Ruck:
MARSOC Short Card
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50 medball getup/stepups
50 burpee pull-ups
(partition as desired, 25min cap)
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Ruck