Blog
21
11
2015

WOD 11.21.15

Buy in:

Tail pipe:

3 rounds with a partner:

250m row vs Kettlebell front rack hold, AHAP 

WOD:

In 18 Minutes: 

275/185 pound Deadlift, 9 reps (strict on technique, scale very appropriately, ceiling of 75% 1 RM)

6 Burpee bar muscle-ups (scale to burpee pull-ups)

25 yard bear crawl

Post rounds to comments.

CrossFit Ruck:

Burpee Beep Test

5 rounds FGB-style

– 20m farmer carry / rkbs

– 20m farmer carry / push-ups

– 20m walking lunge / strict pull-ups

– 20m walking lunge / goblet squat

– 200m run