Heavy Cindy/1RM Back Squat/CF Kids Varsity

Monday November 17, 2014 CF Kids: Varsity (13-17 years) 5:00-6:00pm

WOD 30 Cal Row 5 Rounds of Cindy *5 Pull Ups 10 Push Ups 15 OHS 95/70/45 *choose between 2 Bar Muscle Ups/3 C2B/5 Pull Ups

Skill/Strength: Back Squat Find 1 RM

Start with a few warm up sets of 3-5 at manageable weight.  Once the weight starts to get heavy take small steps up to 1RM.  Rest at least 90 sec-2 min between sets.

Warm Up: Group Dynamic Warm Up

5:00 Mercedes p+r/45/13:54 Maria p+r/45/15:27 Bridgette g/25/13:32 Melissa r+b/25/12:20 Joanna c2b/55/12:56 Jessica D. BMU-blue/65/16:25 Debbie r/60/17:02 Rich g/45/12:37 Mr. Kool Aid g/105/13:37 Wendy r+b/35/20:14 Vic c2b/115/11:27 Matt H. Bl./75/15:34 Lisa r+b/75/16:29 Kate g/25/17:40

6:00 Katie PU/70/15:30 Sean PU/75/14:28 Timr/95/14:53 Bob BMU/95/14:56 Denni$ c2b/65/14:56 Victor PU/65/16:15 Vin c2b/65/14:56 Michelle r+g/45/16:35 Terri PU/55/18:05 Kelly B. r+b/25/17:00 Jenny PU/70/13:29 Kathy r+b/25/20:55

7:00 Phil c2b/75/17:20 Mac PU/65/13:35

9:00 9-Lives c2b/95/19:33 Curtis BMU/95/14:19 Anthony BMU/95/16:33 MKN g/115/13:05 Andrea p+b/25/15:03 Sam B. b+g/25/16:15 Matt G. c2b/95/15:32 Mark b/15/15:37 Jess C. b/55/16:36

10:00 Genelle r+b/25/17:00 Uncle Jesse BMU/95/14:25 MKC BMU r+g/55/15:44 Eddie c2b/95/11:59 Fred BMU/95/12:47 James PU/75/19:42 MiMi r+g/25/15:49 Chelsea BMU r+g/55/15:48 Dawn BMU r+g/55/15:45 John Mc c2b/95/13:52 Tracy PU/65/17:18

4:00 Dan M. PU/75#/14:46 Kelly G/55/18:33 Jail PU/65/20:04 Jim S. PU/65/12:28 Catie G&P/55/15:49 Malopy BAR MU/115/18:37 Alex C2B/95/13:20 Mason BAR MU/105/12:21 Victoria G/55/17:05

6:00 Dave BMU/115/11:41 Shawn BMU/105/21:47 Lori PU/goblet squats/11:32 Adrian C2B/20:22/wt? Felipe C2B/13:28/wt? George PU/16:46/wt? Jeff PU/95/19:28 Drake PU/65/16:24 Julie C2B/G/9:34/wt? Rodrigo PU/16:53/wt? Glitter C2B/75/12:15 Milo PU/65/17:25

7:00 Kevin 13:14/C2B/75 Ed 22:06/BMU/mod Jess 13:20/C2B/70 Ron 17:51/G/C2B/65 Sarah PU/G/35/20:10 Caroline PU/p/55/19:42 Nick B/PU/75/21:15