WOD 11.09.13
Speed:
Prowler sled, 20 yards x5, 225/155
WOD:
AMRAP in 15 minutes of:
10 ring push-ups
10 power cleans, 115/75lbs
20 lateral bar hops
Post rounds to comments.
CrossFit Ruck
Warm Up
30/20/30
APFT Pushup + Situp work (2 minutes each)
5 RFT (w/ ruck or vest)
20m overhead walking lunge (50# medball)
10 pull-ups
20m burpee medball heave (50#)
20 squats
800m x3 – 6:00 per rnd, rest remainder
Ruck