WOD 11.02.13

Speed:
Banded Resistance runs, 20m x 5, (partner resisted)

WOD:
AMRAP in 15 minutes:
10 Medball cleans (full squat) 20/14lbs
10 lateral cone touches, 5 yards
10 grappling shoot Throughs

Post rounds to comments.

CrossFit Ruck:
7-9am
Warm Up
30/20/30

Skill work
Alt grip pull-ups

3 rounds
400m run (1:1 work/rest)
200m run (1:1 work/rest)
100m run (1:1 work/rest)

3 RFT (vested)
10 medball slams (50/40)
100m tire drag
20 medball shoulder to overhead
20 tire stepups (w/ medball)
20 sledge strikes
800m run

2 mile ruck