CrossFit WOD:
4 minute AMRAP
10 Ball Slams
5 Box Jumps
5 Strict T2B
then
1) Hang Snatch (just above knee) 5×2@80%
2) Snatch, 5×1@80%
3) Snatch First Pull (2 count pause at knee)+Hang Snatch Pull w/ Shrug (focus on wt distribution in the feet) 5×3@80%
4) Drop Snatch (start in landing position, no upward momentum) 5×3@80%
Scaled-use light or light-moderate weight and focus on bar path and technique
Ninja WOD:
50 Mountain Climbers
40 KB Swings
30 Ball Slam (20/30)
20 Box Jumps
10 Hand Stand (touch opposite forarms, 5 each side)
20 Box Jumps
30 Ball Slam (20/30)
40 KB Swings
50 Mountain Climbers
Warm Up:
400 M Run
Stretch:
3 Rounds
20 sec Prayer Stretch with PVC
5 Baby Getup
5 Tactical Frog
JMac 4/55
Abel 4/95
Wolf 3+19/115
Brian 3/75
Phil 4+1/75
Ruth 3+15/55
Maus 4/115
Chiri 4+3/?
Jim 3+16/115
Javi 4/?
Utah 4+1/135
Anthony 3+18/95
Jessica3+5/35
Hunter 4/105
Ale 4/35
Abby 4/65
CQ 4/55
Ninja:
Lydia 11:11
Julius 17:05
Kerri 20:30
Andy 15:35
Han 14:48
D 17:51
Wednesday:
Smiley 21:50
Maus/Otter 17:31
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