WOD 12.10.16
Speed:
12 minutes amrap, teams of 3-5:
Sled drag, (back pedal style), dog sled+135/95lbs
WOD:
21-15-9 reps for time:
Power cleans, 135/95lbs
Toes 2 Bar
Post times to beyond the whiteboard.
CrossFit RUCK
Gorilla Complex
5 rounds @ 45/35
– 8 bicep curls
– 8 high pulls
– 8 strict press
– 4 tricep ext
– 8 push-ups
(hold FLR until entire class finishes each round)
FGB
– landmines
– shovel deadlift
– unbalanced thruster
– floor wipers
– barbell farmer carry