CrossFit WOD:
Lydia
10 Minute time cap
4×400 M Run
then
AMRAP Power Snatch (75/105)
Ninja WOD:
5 Rounds for Time
200 M Run
20 Lunges with plate overhead (15 or 25)
20 Medicine Ball Pushups (10 each arm)
20 Russian Twists-keep back tight and straight (20/30)
Warm Up:
200 M Run
Team Stretch
3 Rounds
10 lateral lunges (5 each side) with KB
10 Primal Pull through
WOD Specific Workout
3×5 Snatch balance (PVC, empty bar, then light weight on the bar)
3×5 Power Snatch from the ground-focus on bar path and breathing into the belly
or
3×5 Weighted Lunges, Medicine Ball Lunges, Russian Twists
Dave 24 (55) 5 minutes/800 m run
Abel 13 (105)
Andrea 18 (15)
Ariana 4 (20)
Ed 10 (55)
Brian (75)
JMac 1 (65)
Utah 17 (105)
Neil 18 (105)
Otter 13 (105)
Dan 5 (65)
Chiri 10 (75)
Maus 10 (105)
Trevor 20 (105)
John (105)
Nate (105)
McC 22 (105)
Roberto 13 (105)
Ninja:
Kerry 12:30/ 3 rds
Julius 21:00
CFC 18:25
Des W 18:49
D 20:01
Wednesday:
Bo
Thursday:
Roberto 12:17 (155)
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