Wednesday, 5/28/2014

CF WOD:

10 to 1
Thrusters (65/95)
Burpees Bar Jumps

Ninja WOD:
100 Jump Rope Singles
40 Thrusters (35/45)
30 Right Sided Plank Dips
30 Left Sided Plank Dips
40 Thrusters (35/45)
100 Jump Rope Singles

Warm Up:
50 Double Unders/100 JR Singles
3×10 Ball Slams

Team Stretch

WOD Specific Warm Up
5×5 Thrusters, 3 Burpee Bar Jumps between each set
or
5×5 Thrusters, 5 Right and Left Side Plank Dips

Times:

Smiley 15:24 (95)

Mayra 19:33 (35)

JMac 23:41 (55)

Shannon 14:49 (45)

Sophie 17:24 (35)

Abby 14:30 (65)

Anthony 14:00 (75)

Utah 14:19 (95)

Roberto 12:45 (95)

Brian 18:50 (95)

Breanna 15:05 (55)

Phil 15:46 (95)

Ruth 15:23 (65)

Grady 17:12 (95)

Alan 15:06 (95)

Rosa 14:23 (65)

Bo 14:12 (65)

Jessica 17:02 (25)

McC 12:30 (95)

Chris S 15:31 (55)

Stacey 15:40 (55)

Chiri 11:10 (65)

Shaleise 15:33 (25)

Ninja:

Des W 11:00

Nicole 11:30

Hunter 12:08

Han 12:15

Dan NFT

Jess NFT