Monday, 7/28/2014 WOD

“Ruth’s Birthday Workout”

CrossFit and Ninja
3 Rounds for Reps, 4 stations
1 minute of work, 30 sec rest
Row for calories
Deadlift (95/135)-RDL for ninjas (55)
Pullups
Front Squats (65/95)-ninjas (45 lbs up to 55)

Warm Up:
500 M Row
400 M Run

Stretch:
3 Rounds for quality
10 Lateral Lunges-5 each side (PVC 3 points of contact or KB for more advanced)
5 Front Squats (start light and work up)
10 leg raises with core activation (5 each leg)
5 DL (start light and work up)
5 Hanging Pull Throughs
5 Pullups

JMac 145

Roberto 279 (mod)

Nicole 155

Anthony 229

Smiley 194

KK 190

Andrea 212

Lydia 148

Otter 181

Abel 147

Ruth 142

Yess 167

Phil 164

Analisa 179

Stacey 150

Jim 167

Utah 218

McC 205

Trevor 209

Dave 191

Han 162

Hunter 158

Chiri 216

Tracy 152 (mod)

Bo 216

Salena 131

Sophie 196

Sean 195

Ninja:

D 227

Saturdays:

Dan 17:00