Blog
30
09
2017

WOD 09.30.17

Strength:

Shoulder press, 8-8-8-8

WOD:

5 rounds for time: 

20 alternating dumbbell snatches, 50/35lbs

15 over the DB burpees

Post loads and times to beyond the whiteboard. 

Cashout:

100 hollow rocks
CrossFit Ruck:

H2H Russian twist [email protected]$&[email protected]$& games

Deck of cards
♠️- Pull-ups

♣️- Front ruck walking lunge

♥️- Ruck shoulder press

♦️- Ruck push-ups

?- 400m ruck suitcase carry

Hold FLR after each movement until team completes