WOD 02.07.16

Speed:

Head to head relay, 7 per athlete, 4-6 person teams

10 wallball, 20/14lbs

1 four cone suicide drill

WOD: 

Fight Gone Bad style, 3 rounds for reps with 1 mints rest between:

Alternating Dumbbell power snatch, 50/30 lbs

Ghd or tire sit-up 

Sledge hammer strike, 16/10lbs

Calorie row

Post total reps/calories to comments.

CrossFit Ruck

APFT

—

100 masonry twists (45/25)

—

25 min amrap

– 10 burpees (18″ target)

– 10 Curtis P (95/65)

– 400m run