WOD 01.02.16

Strength:
Turkish getup, 3-3-3-3, progressive load

WOD:

3 rounds for time:

10 squat cleans 135/95lbs

15 ring dips

20 grappling shoot throughs

Post loads and times to beyond the whiteboard.

CrossFit Ruck

WOD:

Running APFT

3:00 clock, 200m sprint start

—

MARSOC short card

—

EMOM 16

– even: 275/200# sled push

– odd: 5 shoulder to overhead (heavy)