CrossFit
WOD:
For Time,
1200 meter run
12 Push Jerks (135/95)
800 meter run
8 Push Jerks (135/95)
400 meter run
4 Push Jerks (135/95)
200 meter run
2 rope climbs (rx) / 60 ring rows (scale)

On-Ramp
SKILLS:
Shoulder Progressions
Kettle Bell Swings
Wall Balls

WOD:
For time,
8-7-6-5-4-3-2-1
Push Press
Kettle Bell Swings
Wall Balls