Blog
23
11
2013

WOD 11.23.13

Speed:
Resistance run, 20 yards x 5 per athlete

WOD:
“Morrison”
50-40-30-20 and 10 rep rounds for time of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

CrossFit Ruck
Warm Up
30/20/30

APFT Pushup + Situp work

800m team tire carry

13-1 ladder
Pushup over slamball
Sit-up (w/ slamball – 50/40)
Box step & over (24″/20″ w/ slamball)
Pull-up
100m run

Ruck

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