Blog
11
11
2017

WOD 11.11.17

Happy Veterans Day. Thank you to all who served. Respect and honor.

Speed:

In teams of 3-5, cover as much distance possible in 12 minutes:

Sled pull, +90/55lbs (straps over the shoulder, forward facing)

WOD:

AMRAP in 15 minutes:

30 Double unders

10 Sumo deadlift high pull, 115/85lbs

10 Ring dip

Post total rounds to beyond the whiteboard.

CrossFit Ruck:

4 stations – 7:00 per station

– 500m ski erg

– 500m burpee ski erg

– rest

—-

Every :60

– 5 sandbag over box burpees (50# 40”)

—-

– 5:00 max effort kb snatch (1.5/1)

– rest

—-

Every :30

– 20m ? carries (25# plate x 4/3)