WOD 12.10.16

Speed:

12 minutes amrap, teams of 3-5:

Sled drag, (back pedal style), dog sled+135/95lbs

WOD:

21-15-9 reps for time:

Power cleans, 135/95lbs

Toes 2 Bar

Post times to beyond the whiteboard. 
CrossFit RUCK

Gorilla Complex

5 rounds @ 45/35

– 8 bicep curls

– 8 high pulls

– 8 strict press

– 4 tricep ext

– 8 push-ups

(hold FLR until entire class finishes each round)
FGB

– landmines

– shovel deadlift

– unbalanced thruster

– floor wipers

– barbell farmer carry