WOD 10.29.16
Buy in/Cash out:50 Hollow Rocks, (try for unbroken)
Skill:
Rope Climb
WOD:
EVADE.ATTACK.EVADE
Zombie Response Team
3 rounds for time:
400m run with sledge*
20 sledge hammer strikes
40 yard bear crawl
3 rope climbs
Post time to beyond the whiteboard.
* In the event we are short on sledges, men use a 20/14lb medball and perform rotational medball slams in place of sledge work
CrossFit Ruck:
Buy-in
1 min each
– push-up
– sit-up
– strict pull-up
– burpee
– 50m sprints
WOD #1
10 min max distance
– team tire flip
vs
– slamball thruster heave (3 per athlete)
WOD #2
Switch roles. Repeat.
Cash-out
Re-test all 1 min drills