WOD 12.07.16

Speed and Strength:

Team relay, 3+ person teams

12 minute amrap:

7 burpees 

50 yard Suitcase carry, (switch at turnaround), AHAP
WOD:

4 rounds for time:

10 deadlifts, L1: 185/125, L2: 225/155, L3:275/185lbs

20 ring dips

30 sit-ups

Post loads and times to beyond the whiteboard.