WOD 07.29.17

Speed:

800m run x 3, 3 minutes rest between (keep track of yo’ shit!)

WOD:

5 rounds for time:

15 Medball slams, 50/40lbs

25 abmat sit-ups 

200m slam ball carry 

Post best 800m and time to beyond the whiteboard . 

CrossFit Ruck:
Fight Gone Metcon – 3 rounds

1:00 work / 2:00 rest between rounds

– Sledge Strikes

– Assault Bike

– Medball Clean

– GST

– Row

– KBS

– Burpees