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WOD 11.02.13
Speed: Banded Resistance runs, 20m x 5, (partner resisted) WOD: AMRAP in 15 minutes: 10 Medball cleans (full squat) 20/14lbs 10 lateral cone touches, 5 yards 10 grappling shoot Throughs Post rounds to comments. CrossFit Ruck: 7-9am Warm Up 30/20/30 Skill work Alt grip pull-ups 3 rounds 400m run (1:1 work/rest) 200m run (1:1 work/rest) 100m run (1:1 work/rest) 3 RFT (vested) 10 medball slams (50/40) 100m tire drag 20 medball shoulder to overhead 20 tire stepups (w/ medball) 20 sledge strikes 800m run 2 mile ruck