Friday, 5/23/2014 WOD

The gym will be closed Monday, 5/26/2014 in observance of Memorial Day.

CrossFit WOD:

10 squat cleans (95/135)

20 ball slams (20/30)

30 pullups

40 Russian twists, total (20/30)

50 double unders

40 Russian twists, total (20/30)

30 pullups

20 ball slams (20/30)

10 squat cleans (95/30)

Ninja Workout:

5 rounds for time of:

500 meter row

100 single unders

Warm Up:

50 double unders

4×20 pullovers

Team Stretch

Wod Specific warm up:

5×5 squat clean, up to workout weight

Pullup warm up

Times:

Smiley 16:12 (135/30/30)

Anthony 17:09 (95/20/20/b)

Chris S 17:18 (62/20/20/b)

Mayra 17:45 (35/10/10/rr)

Alyssa 9:41 (35/10/10/b)

Chiri 15:08 (95/20/20)

Utah 15:02 (135/30/30)

Gordon 17:15 (125/30/10)

Abel 19:46 (125/30/30)

Lester (mod)

McC 20:12 (135/30/30)

Roberto 14:47 (135/30/30)

Brian 17:57 (105/30/30)

Breanna 20:47 (65/20/20)

Kayla 21:19 (75/20/20)

Hollywood 16:05 (135/30/30)

Shaleise 8:05 (35/10/10/mod)

5 rds of 5 kb press, 10 leg raises, 25 ring row:

Ruth 13:53 (8)

Phil 12:46 (16)

Strength:

Bo

Challenge 4:

Caileigh 28:29

Ray 29:39