WOD 12.28.13

Strength:
Turkish get up, 4 reps every 90 seconds for 12 minutes (2 each side), as heavy as possible

WOD:
“The Hate”
3 rounds for time:
30 shoot throughs
21 KB flip squats (taters)
12 toes2bar

Post loads and times to comments.

CrossFit Ruck

Warm up
30/20/30

Welcome party buy in: 25 x 6ct burpees.

WOD:
30 minutes of
(moderate but consistent movement)
10 x Push-Ups
20m Low Crawl
20m Broad Jump
20m Bear Crawl
40m KB (1.5/1pd) Farmer Carry
20m sprint
10 Sandbag Shouldering

2mi ruck w/sandbag log as team