WOD 10.13.19

Conditioning:

2 rounds, with 3 minutes rest between

Tabata machine cals, (perform 20/10 at one machine and switch to another for the second round)

WOD:

4 rounds for time:

400m run

25 medball slams, 50/40lbs

Post cals and times to beyond the whiteboard.

WOD 10.12.19

Skill:

Rope climb and Rope climb efficiency

WOD:

3 rounds for time:

60 double unders

30 grappling shoot throughs

3 rope climbs

Post times to beyond the whiteboard.

20.1

WOD:

Workout 20.1
10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Post times to CrossFit games and beyond the whiteboard.

Optional cash out:

100 Machine cals