Friday, 2/21/2014 WOD

Crossfit WOD:

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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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