30 min Chipper/CF Kids JV & Varsity/Open Gym/Yoga

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Wednesday March 12, 2014

CF Kids: JV (6-12 years) 4:10-4:45pm Varsity (13-17 years) 5:00-6:00pm Open Gym: 6:00-8:00pm Yoga: 8:00-9:00pm

30 min AMRAP adding 5 reps every round

5 Ball Slams 40/30/20 5 KB Snatches 53/35/25 5 KB Swings (A) 53/35/25 5 T2B 5 Burpees 10 Ball Slams 40/30/20 10 KB Snatches 53/35/25 10 KB Swings (A) 53/35/25 10 T2B 10 Burpees 15 Ball Slams 40/30/20 15 KB Snatches 53/35/25 15 KB Swings (A) 53/35/25 15 T2B 15 Burpees etc., adding 5 reps after each round.

Skill/Strength: Death by 10 meters

Warm Up: 500 m Row DROM Then 1 Round 60 sec each OH Walking Lunges 25/15/10 Pry Squats Mountain Climbers KB SDHP Snatch Grip Press Then 1 min Paleo Chair Then 5 min Band Mobility

5:00 Richie Rx 261 Beetle Rx 283 Debbie 30/20/GHD 372 Vin 30/35 270 Adam 40/35 255

6:00 Jo 25/27 242 Michelle B 25/25 237 Erik W Rx 250 Dan B Rx 277

9:00 Eddie Rx 318 John Mc Rx 292

10:00 Dawn 20/20 230 Catie 20/20 250 James 44/40 234

CFB Kids, WODCoach1 Comment