Run-MUs-OHS/CF Kids/Happy BDay Zig

never say neverWednesday July 8, 2015

!!!Happy Birthday Ziggy!!!

CF Kids: JV (6-12 years)11:10-11:45am Varsity (13-17 years) 12:00-1:00pm

WOD 5 rounds 200 m run 3 Muscle Ups/Burpee C2B 12 OHS 100/75/55

Skill/Strength: Mobility Foam Roll Foam Roller with KB Stretch -Shoulder Band Work -Hip Band Work then EMOM 6 Odd:4 Clean & Jerk 100/75/55 Even: 6 T2B

Warm Up: 400 m Run then Snatch balance Plate Halos Russian Lunges w/ Plate Goblet Squats Duck Walk

5:00 Mercedes 45/pu/ 14:37 Rich 75/pu/ 15:09 Matt K 100/c2b/ 13:59 Geri Mod/ 16:20 Debbie 65/pu/ 16:19 Phil 100/c2b/ 15:25

6:00 Jenny 75/c2b/ 14:41 Vin 75/c2b/ 12:41 Tim 75/pu/ 14:34 Dan 100/bmu/ 12:43 John V. 65/pu/ :-) Kathy 45 back squat/pu/ 16:38

7:00 Jess C. 55/pu/ 16:28 Marianne 35/pu/ 17:06 Curtis 100/bmu/ 12:15 Shelby 45/pu/ 12:36 Joanna 55/c2b/ 14:35 Kate 25/pu/ 15:24 Grande 100/c2b/ 15:38 Emily 55/pu/ 15:36

9:00 Johnny B. 85 Back Squat/c2b/13:25 Matt G. 100/c2b/16:42 John Mc 100/c2b/15:05 Brett 95 Back Squat/PU/16:37 John H. 35/PU/16:11

10:00 Coffey Rx/19:14 MKC 75/c2b/16:46 Ashley 75/c2b/15:30 Tom 100/c2b/13:41 Katie 65/PU/14:59 Julio 95 Back Squat/18:16 Corinne 75/c2b/20:04