Blog
29
09
2018

WOD 09.29.18

Speed/conditioning:

4 rounds, each for time; coach counts down each heat, minimum 90 second rest between attempts:

15/10 calorie row

One 4 cone suicide drill

WOD:

4 rounds for time:

16 Alternating dumbbell snatches, 70/50/35lbs

400m run

Post times to beyond the whiteboard.

CrossFit Ruck

Find a partner.

Warmup

5 rounds

– 5 sandbag burpees thrusters

vs

– OH 45# plate hold

——

WOD – 2 rounds

– rucked 600m sled drag

vs

– shuttle run w/ plates

Load/Unload sled on runs (load first 300, unload second)