WOD 01.30.16

Strength:

Turkish getup, 3-3-3-3

WOD 1:

13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target)

90 Double-unders

30 Muscle-ups ( or 60 pull-ups)

Rest 5 minutes

WOD 2:

12.1

Complete as many burpees as possible in 7 minutes

Post total reps from each WOD to beyond the whiteboard.

CrossFit ruck

15min amrap w/ partner

– stone cleans

– 5 burpees EMOM

—

15min amrap w/ruck

– box step overs

– 3 man makers EMOM

—

600m run immediately after each WOD