Friday, 6/27/2014 WOD

CrossFit WOD:

Alan

Alan

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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