AM WOD/CF Kids/Open Gym/Yoga

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Wednesday December 18, 2013

AM WODS: 5:00, 6:00, 7:00, 9:00, 10:00am CF Kids: JV (6-12 years) 3:55-4:30pm Varsity (13-17 years) 4:30-5:30pm Open Gym: 6:00-8:00pm Yoga: 8:00-9:00pm

WOD 500 m Row then 21-15-9-15-21 KB Swings 70/53/35 Ball Slams 40/30/20

Skill/Strength: Bring Sally Up Bare Barbell Back Squats

Warm Up: DROM then 2 Rounds 30 sec each Pry Squats HRPU In Place Inch Worms then 1 min Hollow Rocks Then Band Mobility

5:00 Beetle Rx/12:20 Chuck Rx/14:23 25# ball slam Sheila 12:38 Adrian 13:56 Grande Rx/12:02 Lucy 12:26 Jim J. 13:35

6:00 Matt Cloh. 13:53 Patrick Rx/12:36 Gigi 15:07 Thea Rx/10:43 Matt G. Rx/18:12 Juliette 10:41 Dan 15:53 Michelle 13:01 Jason 12:16

7:00 Mark 18:00 Jason Rx/13:35 Jess 11:26 Mo Rx/18:10

9:00 Sonntag 53/30 14:18 Bill 35/25 16:43 Kim 35/20 16:00 John Mc Rx 14:00 Doug 35/30 14:47 Jackie 35/20 11:01 Fred Rx 12:24 Eddie O. Rx 13:08 Lindsey 44/30 14:11

10:00 Jean 18/20 13:44 James 44/30 13:29 Steve Rx 13:29 Simeko 35/30 16:15 John C. 53/40 16:03 John W. 53/40 16:25

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