Friday, 7/17/2014 WOD

CrossFit WOD:

3 Rounds for time
400 M Run
21 KB Swings (16/24)
12 Pullups

Ninja WOD:
3 Rounds for time
400 M Run
16 Pushup Burpees with Lunge (8 each leg)
12 Ring rows
10 Tricep Extensions

Warm Up:
400 M Run

Stretch:
3 Rounds
10 Primal Pull Through
10 KB Swings
10 Rib Pulls
10 Pullups (Start with RR on the first round)

Post WOD Stretch

TIMES

Intro:
Lylie 12:17 (8)

WOD:
Smiley 12:42 (24)
KK 14:53 (12)
Mayra 18:16 (12)
Nate 19:32 (24)
JMac 19:00 (16)
Ed (16:13)
Ariadna 19:02 (8)
Andrea 12:30 (10 lbs)
Brian 13:50 (16)
Chiri 12:31 (16)
Dan 13:13 (16)
Stacy 17:27 (16)
McC 10:44 (24)
Anthony 10:44 (24)
Otter 11:46 (24)
Little McC 12:56 (10 lbs)
Yess 15:28 (12)

Ninja:
D 19:25
Des 19:19

Thursday’s WOD:
Brent 11:50
Dylan 12:56
Jan 16:23 (20)
Abby 16:59 (12)
Andy 17:07 (8)