WOD:
Dessert for 4:30 minutes,
Immediately Followed by
21-15-9 of:
Romanian Dead lift, (95lbs/135lbs)
Wall Balls, (14lbs/20lbs)
Hand release Push Ups
Warm Up:
2 Minutes of Jump Rope
1 Minute of Air squats
:30 Seconds of Burpees
WOD Specific Warm Up:
5×5 Romanian DL and WB (Start light)
NINJA WOD:
Dessert for 4:30 Minutes,
Immediately followed by
7 Rounds of:
30 Single Jump Rope
20 Air Squats
10 Push Ups
Times:
Abby 13:03 (65/10)
Brian 13:47 (95/14)
Abel 13: 53 (95/20)
Phill 16:43 (75/16)
Ruth 12:19 (55/4)
Roberto 13:02 (135/20)
Jim 13:08 (135/20)
Kevin 12:37 (95/10)
Adam 14:45 (75/12)
Ru 15:54 (125/14)
Utah 11:40 (135/20)
Chiri 12:21 (95/14)
CQ 12:51 (95/12)
Ninjas:
Kayla 21:32 (8kg)
Jess 24:16 (12kg)
Des 23:44 (12kg)
Saturday’s:
Bo 8:24
O-Lift:
Roberto
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