Row-Box Over Burpees-OH Kunges/CF Kids/Happy BDay Matt K

Socrotes Monday July 13, 2015

!!!Happy Birthday Matt K!!!

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

WOD 30 Cal Row 30 Box Overs Burpee 20" for all 30 OH Lunges 115/85/65

Strength: Back Squat 2x10@70% 1RM

Front Squat 3x5@75% 1RM

Warm Up: Knock Out -Get Knocked Out 25 Air Squats then Wall Sit Then Russian Lunges w/ Plate Burpee Pull Ups Squat Tuck Jumps Goblet Squats Push Ups

5:00 Mercedes 35/10:20 Debbie 65(back)/9:45 Sewnig 115(back)/8:50 Ray 55/11:36 Matt K. 95/9:30 Rich 65(back)/9:20 Lisa 65(back)/9:50 Wendy 45(back)/11:20

6:00 Mel 35/9:29 Molly 15/12:50 Silent Assassin 65/11:49 Victor 65/11:30 Andy 95/10:05 Dan B. 95/9:54 Erik 95/9:28 Kathy 35/11:54 Michelle 15/11:25 John W. 65/13:04

7:00 Thee People's Coach 65/8:54 Shawn 75/8:55 Curtis Rx/9:39 Mary 15(back)/14:01 Audrey 15/13:06 Glenna 15/13:22

9:00 Christy 85(back)/10:07 Gina 35/9:38 Ralph 65/9:18 Richie 115(back)/9:00 Mark 65(back)/10:46 Eddie Rx/8:25

10:00 Dawn 55(back)/9:04 Kevin 115(back)/8:10 Tom 95/8:34 Chris K. 65/11:14 Tim M. 75(back)/10:56 Joanna 45/8:28 Genelle  65(back)/11:13 Fred Rx/8:03

4:00 Sam B 45(back)/75 reps-Injury Sink 65/11:09 Tony 95/9:52 Barbie 45/9:22 Ed O 65-Burpees/6:43 Catie 35/10:27 Jen M 55/10:49

6:00 Millertime 95/ 9:05 Lori 35/ 10:19 Matt G 95/ 9:42 Malopy Rx/ 9:36 Ryan M 95/ 9:30 Jeremy 95/ 8:05 Annette 35/ 8:05

7:00 Matt B 95/ 13:41 Ron 75/ 13:15 Steve 15/ 15:57 Marlene 35/ 13:39 Nestor 85/12:47 Dennis 45/18:14 Reed 45/10:26 Nick R.  85/16:19 Drake 75/14:17 Jcohn 55/14:10 Jim B. 95/16:40 Eric B 75/ 20:05