CrossFit WOD:
4 Rounds For Time
6 Power Clean (95/135)
6 Deadlift (95/135)
15 Hand Release Pushups
Ninja WOD:
AMRAP in 20 Minutes
10 OHS (35/45)
15 KB Swings (8/12)
20 Ball Slams (20/30)
250 M Row
Warm Up:
2 Suicides
4×10 KB Situps
Team Stretch
WOD Specific Warm Up:
5×5 PC, DL, HRP
or
3×5 OHS, KB Swings, 100 M Row
Times:
Lylie (mod)
Lidia 6:50
Smiley 6:57 (135)
Lili 6:30 (mod)
Ruth 6:23 (65)
Sarah 6:28 (85)
Phil 7:15 (135)
JMac 9:57 (75)
CQ 7:55 (95)
McC 7:43 (135)
Shaira 5:31 (95)
Ben M 5:19 (135)
Abel 8:05 (135)
Stacey 7:45 (95)
Breanna 10:18 (80)
Anthony 7:03 (115)
Bo 8:00 (95)
Utah 5:25 (135)
Brian 8:40 (135)
Roberto 6:00 (135)
Hollywood 7:01 (135)
Caileigh 7:30 (75)
Ninja:
D 4 (35/12)
Des W 4+45 (35/12)
Dan 2+10 (15/8) 11 minutes
Nichole 3+30 (25/8) 11 minutes
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