WOD 12.12.15

Speed:

400m run x3, 2 min rest

WOD:

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20/14 lb. to 10/9-foot target

30 power cleans, 135/95 lb.

20 muscle-ups(sub ring dips)

Post times and reps completed to Beyond the Whiteboard

CrossFit Ruck

800m NSW carry

– 225/185/135
20 min AMRAP

– 200m kb carry

– 30 kbs

– 600m run

– 30 sit-ups