CrossFit WOD:
Brianna
4 Sets of:
Deadlift 4-6 Reps at 80% of max
Rest 20 Seconds
Tall Box Jumps 4-6 reps
Rest 3 minutes
then
3 Rounds for Time:
15 Ring Dips
25 Wall Balls
50 Double Unders/150 Singles
Ninja WOD:
For Time:
1000 M Row
then 4 Rounds of
25 Barbell Press
25 Jumping Squats
25 High Knees
then 1000 M Row
Warm Up:
500 M Row
4×20 Pullovers
Team Stretch
WOD Specific Warm Up:
5×3 Deadlift, Box Jumps
5×5 Ring Dips, Wall Balls, 20 Double Unders
5×5 Barbell Press, Jumping Squats, High Knees
Times:
J Mac 95/20 16:44 (8/band)
Lili 105/20 15:48 (6/band)
Jess 115/20 15:37 (6/band)
CQ 125/24 12;50 (12/band)
Abel 215/28 12:30 (20/band)
Shannon 115/16 13:00 (6/band)
Lisa 65/8 9:30 (4/bench)
Roberto 275/28 10:11 (20)
Robert 185/25 10:13 (20/band)
Chiri 225/24 11:38 (14/band)
Utah 295/28 10:30 (20)
Ninja:
Des 32:41
D 30:00
Stacey 31:24
Kayla 33:26
Bo NFT
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