Crossfit WOD:
AMRAP in 8 minutes
5 Power Snatches (moderate)
5 Burpee Box Jumps
Ninja WOD:
Perform reps unbroken until burnout. Repeat for a total of 3 Rounds. You will complete 3 rounds of wall balls before moving to wall sit and so on.
Wall Ball
Wall Sit
Front Plank
Side Plank
Side Plank
Then 5 Rounds of:
30 Sec Steam Engine
30 sec Leap Frog Squats
30 sec KB push press
Warm Up:
1 minute run in place
1 minute jumping jacks
1 minute run in place
1 minute jumping jacks
3×12 distance pull overs
Team Stretch
WOD Specific Warm Up:
5×5 Power Snatches; 3 burpee box jumps between each set
Rounds:
Lauren 5+1 (55)
Megan 4 (65)
Senior 5+2 (95)
Matt 6+6 (65)
Jon 7+5 (95)
Utah 6+1 (95)
Chiri 6+5 (65)
Abby 6+9 (55)
Amanda 4+3 (45)
Jim 6 (95)
CQ 4+5 (65)
Roberto 6+4 (95)
Javi 5+1 (75)
Jess 6+5 (35)
Ninja:
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