WOD:
Chiri
“FRAN”
21-15-9
Thrusters, (65/95)
Pull Ups
Ninja WOD:
Tabata 1-Box Jumps
1 minute rest
Tabata 2-Goblet Squats
1 minute rest
Tabata 3-Pushups
Warm Up:
30 Double Unders
30 Backward jumps
30 Double Unders
4×20 Pull Overs
Wod Specific Warm Up:
5×5 Thrusters
Pull Up warm up
Times:
Brooks 4:34 (95)
Melissa NFT
Roberto 6:50 (95)
McC 10:57 (95)
Hollywood 9:28 (95)
Robert 9:46 (85)
Javi 11:21 (75)
Jim 7:21 (75)
Ru 9:48 (65)
Stacey 10:43 (55)
Abby 8:40 (45)
Jess 9:00 (15)
Tyler 7:10 (Step ups, weighted sit ups, ring rows)
Ninja:
Kayla 187
O-Lift:
Roberto
Robert
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