Row-Burpees-HPC/Back Squat-Pause Front Squat/CF Kids

[youtube https://www.youtube.com/watch?v=Tzm6TEManmQ&w=560&h=315]Monday October 6, 2014

CF Kids: Varsity (13-17 years) 5:00-6:00pm

On-Ramp begins next Monday, October 13 at 6:00pm. Share with friends and receive 25% off your next month membership with that friends enrollment to On-Ramp. WOD 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Cleans 135/95/65

Skill/Strength: Back Squats 3x5 @85% 1RM Across

Double Pause Front Squats 3x3 @ 75% of 3RM from 9-29 Pause for 10 seconds at the bottom and 5 seconds half way up.

Warm Up: Dynamic Group Warm Up/Stretch

5:00 Jess D Rx 8:21 Chuck 75/ 9:16 Mel C 93/9:03 Mel W 65/8:46 Mercedes 55/9:21 Katie Rx 10:06 Jenny N Rx 7:38 Kate 35/9:09 Bridget 35/8:41 Vic Rx 5:56 Lisa 75/8:57 Meghan 65/8:56 Wendy 55/9:10

6:00 Dan B Rx 7:05 Tim 105/9:00 Juliette 35/6:53 Matt G Rx 8:35 Andy 35/8:42 Dennis Rx 8:47 Vin 95/7:51 MKN 25/7:50 Erik W Rx 8:26

7:00 Dave 115/8:48 Beetle Rx 5:43 Mac 95/7:59 MK 75/7:00 Michelle 55/8:37 Hannah Rx 9:12

9:00 Adam 95/9:35 Fred Rx 5:47 Nola 65/9:56 Eddie Rx/6:57 Milo 95/9:20 Lindsey Rx 10:58 Mark 65/7:29 John W 115/10:10 Tricia Row50 cal/4:15 Curtis Rx 7:12 Kathy 35/9:01 Jess C 65/9:19

10:00 James 95/9:16 Rozic 95/6:36 Dan S 95/7:13 Simeko Rx 9:16 Tracy B 55/8:14 Metz 55/7:06 Dawn 55/7:58 Matt H 95/8:37 Ed O Rx 6:43

4:00 Glitter Rx 7:03 Chris 115/6:50 Mason 115/6:43 Jim S. 95/7:59 Dan M. 115/8:00 Lynne  Mod/25/7:34 Kelly 85/11:39 Mimi 45/11:20 Jail 75/9:25 Victoria 65/11:12 Joanna 75/7:50 MKM Rx 8:59 Alex Rx 4:50

6:00 Coffey  Rx 7:43 Christine Rx 11:15 Drake 75/9:29 Nick  R. 65/13:49 Paula 45/10:34 Shelby  65/7:59 Mike M. Rx 8:40 Dan L. 95/8:09 Alice 45/9:22 Matt B. Rx 9:15

7:00 Catie 65/10:12