WOD 10.09.16

Speed:

Finish warmup with 300m jog to old spot

400m repeats x4, 2 minutes rest between attempts (log your shit)

WOD:

5 rounds for time:

15 Sumo deadlift high pull, 95/65lbs

10 Ring dips

2 Rope climb

Post loads and times to beyond the whiteboard.

CrossFit Ruck:

1 min push-up 

1 min sit-up

4 min superman/hollow-rock

4 min deadhang/dip-hold

20 min amrap
– 10 rkbs

– 200m run (w/bell)

– 10 rkbs

– 50m sled push