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 f@$&-f@$& 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