CrossFit WOD:
4 Rounds for Time
10 Squat Snatch (65/95)
20 Ball Slams
30 Siutps
Ninja WOD:
200 M Run
25 Goblet Squats
30 Weighted Situps
35 Jumping Pullups
Warm Up:
800 M Run
3×20 Pull Overs
Team Stretch
WOD Specific Warm Up:
5×5 Squat Snatch, Ball Slams, Situps
or
5×5 Goblet Squats, Weighted Situps, Jumping Pullups
Times:
JMac 19:37 (25/20)
Ivonne 19:15 (15/20)
Mayra 19:55 (15/20)
Diesel 20:30 (45/20)
Chiri 18:20 (500 row/20)
Roberto 18:23 (500 row/30)
John NFT
Lili 16:38 (25/20)
Alec 20:43 (65/20)
Jim 19:23 (65/30)
Liz 20:00 (65/20)
Utah 18:36 (95/30)
Abel 20:30 (65/30)
Brian 18:30 (65/30)
Tracy 18:30 (15/10)
Lisa 17:00 (25/10)
Alan 18:01 (65/30)
Phil 18:43 (65/30)
McC 13:15 (75/30)
Ruth 14:11 (45/20)
Jennifer 16:06 (35/20)
Bo 17:08 (65/20)
Stacey 18:09 (55/20)
Hollywood 20:09 (75/30)
Abby 19:17 (65/20)
Sophie 19:34 (25/20)
Brianna 19:36 (35/20)
Jess 21:19 (45/10)
Ninjas:
McC 21:45 (16/30)
D 26:53 (12/20)
Kayla 26:10 (8/20)
Becky
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