CrossFit WOD:
Smiley
10 to 1 For Time
Strict Press (75/115)
C2B Pullups (you can substitute ring muscle ups (3 to 1) or bar muscle ups (2 to 1)
KB Sumo Deadlift High Pull (16/24)
Ninja WOD:
4 Rounds For Time
200 Jump Rope Singles
20 Strict Press (45/65)
20 Pullups
20 Weighted Lunges from the Box (Total)
Warm Up:
500 M Row or 400 M Run
Team Stretch
WOD Specific Warm Up:
5×5 SP, C2B PU, KB SDHP
or
5×5 SP, PU, Wted Lunges
Kid’s Corner
Times:
Jess 20:16 (55/b/12)
Smiley 17:55 (95/mu/24)
Andrea 12:53 (15/b/15lbs)
Shaira 15:19 (45/rr/16)
JMac 17:08 (45/pu/16)
BH 16:28 (65/b/20)
Dan 15:59 (45/b/12)
Jackie 12:15 (65/c2b/16)
Anthony 13:53 (115/pu/24)
Sophie 12:03 (55/rr/12)
Ruth 18:17 (45/b/16)
Yesse 10:38 (25/rr/8)
Chiri 15:41 (75/pu/16)
Utah 17:26 (115 c2b/24)
Phil 18:17 (95/c2b/24)
Grady 16:46 (95/pu/20)
Hunter 17:26 (65/b/20)
Liz 18:06 (65/b/16)
Stacey 20:08 (75/pu/16)
Ru 18:06 (75/pu/20)
Shaleise 16:57 (35/b/12)
Abby 14:25 (65/pu/16)
Ninja:
D 24:39
Des W 25:27
O-Lift:
Analisa
Alan
Kid’s Corner:
Olivia
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