CrossFit WOD:
JMac
EMOM for 15 minutes
4 OHS (65/95)-you may go up 10 pounds if you would like to lift heavier for this wod.
4 Ring Dips
Rest 2 minutes
10 TGU for quality (16/24)-total
Ninja WOD:
4 Rounds
10 Goblet Squats
10 Reverse Lunges with bicep curl (total)
rest 1 minute
4 rounds
8 TGU
200 M Run
Warm Up
400 M Run
Stretch
2 Rounds:
50 Singles Jump Ropes alternating feet
30 sec prayer stretch with PVC, each side
4 Baby Getups each side
Rowing Intro:
Tina 11:17
Casey 12:41
WOD:
JMac (55)
Lydia (35)
Roberto (95)
Smiley (95)
Ru (95)
Abel (75)
Yessi (35)
Jim (95)
Hunter (75)
Stacey (65)
Chiri (75)
Bo (65)
Alan (95)
Alejandra (35)
Dave (55)
Shaira (75)
Utah (115)
Anthony (115)
Han (25)
Trevor (75)
Caroline (15)
Ninja:
Des 19:29
D 23:32
Andrea 19:44
Kerri 19:38
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