Speed:
Head to head:
10 Russian swings, 2/1.5 pood
2 four cone suicide drills, cones 5 yards apart
WOD:
5 rounds for time:
10 hang power snatches, 95/65 lbs
20 grappling shoot throughs
200m run
Post time to comments.
CROSSFIT RUCK
5 rounds (ruck as weight)
– 10 thrusters
– 10 Russian twists
– 10 sit-ups
Every :90 for 15:00 (with ruck on)
– 100m run
– 5 burpee pull-ups
– remainder as front leaning rest
