WOD 11.23.13
Speed:
Resistance run, 20 yards x 5 per athlete
WOD:
“Morrison”
50-40-30-20 and 10 rep rounds for time of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.
CrossFit Ruck
Warm Up
30/20/30
APFT Pushup + Situp work
800m team tire carry
13-1 ladder
Pushup over slamball
Sit-up (w/ slamball – 50/40)
Box step & over (24″/20″ w/ slamball)
Pull-up
100m run
Ruck