Wednesday, 2/19/2014 WOD

CrossFit WOD:

Brian

Brian

Clean and Jerk
3(60%)x3(60%)x2(80%)x2(80%)x1(90%)
then
20 Rounds for time
5x Pushups
5x Situps
5x Hanging Leg Raises

Ninja WOD:
Rope Climb instructional
For Time:
30 Pull-ups
30 Pushups
30 Lunges
30 Situps
30 Squats
30 Flutter kicks
30 Pull-ups

Warm Up:
15 Burpees
3×20 Pull Overs

Team Stretch

WOD specific Warm Up
3×5 Pushups, Situps, Hanging Leg Raises

Times:

Vic 12:46

Adam 18:49

Bo 15:59

CQ 14:03

Abel 14:04

Senior 14:05

Javi 15:23

Roberto 12:37

Utah 11:09

Jim 13:02

Chiri 13:40

Big C 22:48 (mod)

Ninjas:

Jess 12:55

D 12:42

Amanda 12:33

Kayla 10:00

O-Lift:

Javi

Roberto

Becky

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