Thrusters/Goat Work/CF Kids/PM Open Gym/PM Yoga

don't give up

Wednesday December 11, 2013

CF Kids: JV (6-12 years) 3:55-4:30pm                  Varsity (13-17) 4:30-5:30pm

Yoga: 8:00-9:00pm

16 min cap 100 Thrusters 75/55/35 EMOM stop and 3 Burpees

Skill/Strength: Goat Work -Muscle Ups -Pull Ups -Dips (Ring/Matador

Warm Up DROM Band Mobiity then 2 Rounds 30 sec each station Mountain Climbers OHS w Empty bar/PVC HRPU Sit Ups Then 1 min Paleo Chair

5:00 Gary Rx 13:36 Chuck Rx 89 reps Mercedes Rx 69 reps Joann Rx 12:48 Jim J Rx 11:41 Lackenbach 55 11:55 Vic 95 10:53

6:00 Anne 35 14:40 Katie Rx 15:25 Raegan Rx 8:00 Erik W Rx 13:50 Jenny N Rx 11:57 Dan B Rx 11:50 Gigi 25 14:30 Victor 65 12:40 Matt G Rx 75 reps Juliette 45 10:50 Thea Rx 6:53

7:00 Dennis Rx 86 Anthony Rx 9:49

9:00 Bettle Rx 9:35 Bill 65 80 Reps Grande Rx 6:57 Doug 45 12:57 Eddie O. Rx 11:30 Kim 35 90 Reps Liz 35 83 Reps

10:00 John C. Rx 87 Reps John R. Rx 73 Reps Lindsey Rx 13:30

CFB Kids, WODCoachComment