Friday, 8/1/2014 WOD

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