Monday, 2/17/2014 WOD

CrossFit WOD:

4 Rounds for Time
10 Deadlift (body weight)
30 Stick Jumps
10 KB Snatch, each arm (16/24)

Ninja WOD:
For Reps-
30 Sec Jumping Squats
1 min High Knees
30 Sec Jumping Squats
1 min High Knees
30 sec Ball Slam
1 Min Jump Rope-sprint
30 sec Ball Slam
1 Min Jump Rope-sprint
30 sec Box Jump
1 Min run in place
30 sec Box Jump
1 Min run in place
30 Sec Burpee High Jump
1 Min Jump Rope
30 sec Burpee High Jump
1 min Jump Rope

Warm Up:
400 M Run
3×20 Stick Jumps

Team Stretch

WOD Specific Warm Up:
5×5 Deadlifts and KB Snatches

Times:

Brian 12:54 (155/12)

Senior 8:55 (185/20)

Megan 14:39 (115/8)

Amanda 11:52 (95/8)

Utah 12:23 (185/20)

Chiri 12:24 (175/16)

Nicole 15:00 (85/8)

Robert 11:39 (170/20)

Bo 9:38 (105/16)

McC 10:38 (165/20)

Hollywood 15:33 (205/20)

Abby 13:24 (135/8)

Jim 11:03 (175/20)

Roberto 9:34 (165/24)

Big C 11:56 (Mod)

Adam 6:31 Mod)

Ninjas:

Jess

Kayla

D

Lauren

O-Lift:

Robert

McC

Jim

Roberto