CrossFit WOD:
Phil
“Phil’s Birthday Workout”
AMRAP in 15 Minutes
10 Pull-ups
10 Burpees
10 Wall Balls
Ninja WOD:
10 Rounds for Time
10 Stick Jumps
10 KB Swings
10 Goblet Squats
10 Wall Balls
Warm Up:
200 M Run
4×5 Burpees
Team Stretch
WOD Specific Warm Up:
5×5 Wall Balls
Pull Up Warm Up in between
and
5×5 Stick Jumps, KB Swings, GS, WB
Reps:
Jess 3+24 (6) bands
Mayra 3+20 (4) bands
Utah 6+28 (20)
Abel 4+6 (20) bands
McC 6+13 (20)
Ray 4+13 (14) bands
Phil 5+2 (20)
Ruth 5+7 (8) bands
Stacey 3+21 (12)
Jackie 4 (6) bands
Courtney NFR
Jessica 4+5 (4) rr
Amanda 5+10 (8) rr
Hollywood 6+12 (20)
Alan 5+7 (20)
Chiri 6+5 (14)
Liz 6 (8) bands
Jennifer 4+8 (6) bands
Rosa 4+2 (10)
Abby 4+20 (10) bands
Ninja
Jackie 19:40
Des 25:42
D 29:03
O-Lift
Bo
Becky
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