WOD 11.30.13

Speed:
Resistance runs, 20m x7, 45 second rest between

WOD:
5 Rounds for time:
11 burpees
11 Slamball over the shoulder cleans, 50/40lbs
22 Slamball shoulder rack lunges

Post time to comments.

CrossFit Ruck

Warm Up
30/20/30

APFT Pushup + Situp work

Skill work: running drills

25 min AMRAP (w/ partner – alternate tasks)
100m sled drag (160/205)
-and-
1 rope climb
12 kbs (1.5p/1p)
20m walking goblet lunge

Ruck