Blog
29
10
2016

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