CrossFit and Ninja WOD:
For Time
Run 1 mile-must be completed in less than 8:45 (Penalty=50 Wall Balls)
For athletes that typically run a mile less than 7 minutes (Anthony, McC, etc), you will need to complete the task in less than 6:30.
Rest 4 Minutes
then
3 Rounds NFT
2 Rope Climbs or 3 Bar MU or 3 Ring MU (Scaled 10 C2B PU)
20 Ball Slams
40 Weighted lunges (plate overhead)
Warm Up:
200 M Run
Stretch:
Old Stretch
Anthony 6:34
Brett 7:10
Tracy 9:38
KK 8:14 (row)
Smiley 6:41
Dave 6:35
Otter 8:26
Yess 9:24
Utah 7:51
Chiri 7:53
Des 8:12
Intro:
Amber 8+15
Lindsey 8+15
Thursdays:
JMac
O-lift
Nate
Other:
Dan
Roberto
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