Wednesday, 6/25/2014 WOD

CrossFit and Ninja WOD:

Partner Workout
This workout will take place outside.
One partner must sprint row while the other partner works.
4 Rounds for Time
5 Tire Flips
100 M Sprint
100 M Farmer’s Carry (16/24)

Warm Up:
200 M Run
250 M Row

Stretch
3 Rounds
10 Straight Leg Raises with Core Activation (5 each leg)
15 Single Leg Squat Patterns (5 each position)
5 Deadlifts

WOD Specific Warmup:
3×3 Tire Flips, 50 M Sprint, Farmer’s Carry

Times:

Nate/Lydia/Mayra 19:52

Andy/Ale 18:13

Gary/Brian 19:29

Abby/Maus/Anthony 18:15

Josh/Dan 18:09

Trevor/John 15:45

Ruth/Phil 18:58

Utah/McC/Sophie/CFC 19:10

Han/Hunter 16:35

D/Des W/Chiri 17:00

Roberto/Gordon 16:52

Jessica/Laura 14:35

Javier/Nalleli 15:00