CrossFit WOD: 
For time
21-15-9
Burpees
Pullups
Situps
then 5×5 Back Squats
Ninja WOD:
7 Rounds for Time
15 Front Squats (35/45)
15 Jumping Pullups
20 Wall Balls
Warm up:
400 M Run
3×10 T2B
WOD Specific Warm Up:
Pull up Warm Up
5×5 Burpees and Situps
Times:
Lili 13:02 (bands)
Anthony 8:10 (bands)
Hayley 9:02 (ring rows)
McC 7:11
Gordon 8:45
Mike 10:34
Alan 9:46 (bands)
Rosa 9:34 (bands)
Stacey 11:46 (1 band only 🙂 )
Courtney 10:00 (ring rows)
Dana 10:05 (ring rows)
Nicole 11:25 (ring rows)
Abby 9:57
Hollywood 9:27
Utah 6:53
Chiri 8:34
Jennifer 11:57 (bands)
14.3:
Vic 90
Brian 71
Roberto 102
O-lift:
McC
Becky
Recent Comments