CrossFit WOD:
Brian
6 Rounds
10 Thrusters (65/95)
10 Box Jumps
Warm Up:
400 M Run
Stretch:
4 Rounds:
5 Hanging Pull Throughs
10 Primal Pull Throughs
3×10 second goblet Squat
WOD Specific Warm Up:
3×5 Thrusters, Box Jumps
Start light and work up to workout weight
Ninja WOD:
2000 M Row for Time
Warm Up: Row Instructional, 3×250 M Row Sprint
Times:
Smiley 15:40 (95)
Nate 14:51 (75)
JMac 14:17 (45)
KK 12:39 (25)
Roberto 12:36 (95)
Maus 14:52 (95)
Shaira 16:48 (55)
Andrea 7:57 (15)
Trevor 16:33 (95)
Tracy 13:46 (25)
Dan 15:40 (45)
Anthony 10:57 (95)
Utah 15:23 (95)
McC 10:57 (95)
John 12:46 (75)
Yess 15:58 (35)
Nicole L 20:12 (55)
Hunter 14:44( 85)
Han 9:19 (25) 1/2
Andrea 8:44 (35) 1/2
Alejandra 14:06 (55) 1/2
Gordon 11:45 (75)
Chiri 9:40 (65)
Abby 10:39 (65)
Bo 12:55 (65)
Christian 8:58 (95)
Ninja:
Des W 9;40
D 9:43
Abby 9:43
O-Lift:
Anthony
McC
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