WOD 12.21.13

Speed:
Partner assisted resistance runs, 20 yards,10 per athlete

WOD:
5 rounds for time:
20 pistols, (10 each leg)
10 pull-ups
20 shoot throughs
Post time to comments.

CrossFit Ruck
Warm Up
30/20/30

800m run

Row wars (3 rounds)
250m row vs sandbag shouldering

FGFB (5 rounds)
Sandbag thrusters
Burpees
Walking lunges
AKBS (70/53)
Chest to bar pull-ups

Ruck