WOD Teams of 2 4 rds 30 over the pull up bar wall balls 30 wall ball partner sit ups Run 400 together One person must be running backwards Time: Kat & John 21:44 – See more at: http://crossfitmurrieta.com/2013/11/29/saturday-113013/#comment-29256
Rest
Wod “Jackie” 1000m row 50 thrusters 45# 30 pull-ups Time: 11:24 Rx
Strength Deadlifts – I maxed at 315# WOD 7 RDS 3 Squat Cleans (165/115) Row 300 *Capped at 20 Min Time: 15:03 135# squat clean – See more at: http://crossfitmurrieta.com/category/wod/#sthash.4D16xl1x.dpuf
Rest
WOD 10 rds Run 200 10 toes through rings Then: Rest 1 min Max pull ups without letting go of bar Time: 18:15 Rx + 8 pull-ups – See more at: http://crossfitmurrieta.com/2013/11/24/monday-112513/#comment-29230
WOD 5 burpees 10 wall balls 15 ghd sit-ups 20 box jumps Time: 16:44
Rest
WOD 5rds 20 Walking overhead Kb lunges 1.5/ 1 (10 right 10 left) 30 D/U 25 abmat situps Time: 19:27 (1 pd Kb) – See more at: http://crossfitmurrieta.com/#sthash.0g1Xtdmx.dpuf
Rest