Wednesday, 1/29/2014 WOD

CrossFit WOD:  jill abel box jump 1

For Time (GO FAST)
60 Double Unders
20 Thrusters (65/95)
15 Box Jumps
10 Snatches (65/95)

Ninja WOD:
3 Rounds
3 Minute Jump Rope
1 Minute Plank
3 Minute Jump Rope
1 Minute Side Plank
3 Minute Jump Rope
1 Minute Side Plank

Warm Up:
3×12 Burpees
40 Double Unders

WOD Specific Warm Up
5×5 Thrusters, Box Jumps, Snatches

Times:

Jon 3:30

Brooks 3:19

Roberto 4:41

Robert 5:40

Big C 6:43

Abel 9:05

Al 10:23 (55)

Jill 4:42 (45/35)

Jacque 7:20 (35)

Kayla 5:00 (35)

Ninjas:

Jon

Jill

Abel

Big C

Robert

Roberto

Bo

Kayla

D

Jess

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