6 October 2012

 

Warrior WOD: 

 

In teams of 2, with only one person moving at any time, complete:

800 m Ruck Run (75/45)

Move 4,000 lbs from floor to overhead

Deadlift 10,000 lbs

100 Knees to Elbows

Box Jump 600 Vertical Feet

( 24″= 300 / 20″= 360 )

* Cannot start the next movement until both teammates come back from run

** Teams pick weights, one barbell and one box

 

WOD: 

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull Ups

 

LURONG MAKE UP     SKILL WOD# 1