WOD for 23 NOV 2016

1140ish at the Fred

Myself and many others are doing a 12 mile ruck tomorrow. We may or may not be in. Probably not.

Either way get after it!

 

Warm up:

Complete as many rounds as possible in 7 mins of:

8 Single Arm High Pulls, Right

8 Single Arm High Pulls, Left

Walking Lunge, 40 ft

Burpee Broad Jump, 40 ft

 

WOD:

Complete as many rounds as possible in 20 mins of:

Sled Push, 180/120 lbs, 60 yd (down and back)

3 strict pull ups/ 3 toes to bar

3 Squat Cleans, 185/125 lbs

 

Skills:

As many reps as possible in 10 mins of:

Turkish Get Up, pick load

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