Cleans-KBS/Squat/Happy BDay Sink/Halloween WOD & Brunch tomorrow

sharpfitness-sharpmotivation-inspiration-fitspo-crossfit-running-workout-exerciseFriday October 30, 2015

!!!Happy Birthday Sinker!!!

Halloween WOD and Brunch tomorrow, Saturday. Bloody Mary & Mimosa Bar and Catering by Chucks. $20 all you can eat and drink. Come as an '80's TV character. Warm Up at 9:30, WOD by 10, brunch at 11.

WOD 5 Rounds 7 Squat Cleans 135/95/70 14 KB Swings 53/35/27

Skill/Strength: Back Squat 10x1 across Use 2-3 Rounds to climb to last weeks final weight. then start your 10 rounds with 5# over last week's final weight. If you're feeling strong add 10#.

Warm Up: 500 m Row then Group Dynamic Warm Up then Hip mobility

5:00 Mercedes 70-27/9:49 Maria Pwr Cleans@70+21 KB@27/10:12 Pril Rx 11:33

6:00 Ed O Rx 8:58 Rocky 75-35/9:38 Mike M 95-53/9:37 Tim M 95-35/10:15 Vin 95-53/9:46 Joe W 75-35/11:32 Dan B Rx 9:34

7:00 TPC 95-53/10:59 Curtis Rx 11:35 Special K Pwr Cleans@65+21 KB@35 Jennay Rx 8:30 Audrey 35-20/9:40 Shawn S Rx 11:52

9:00 Sam B 70-27/9:15 Corinne Rx 9:31 Jess C 70-35/9:43 Kara 65-35/9:28 Ethan Rx 7:51 Liz 35-20/9:15 Mike S 70-27/8:50 Mickey Mouse 95-44/9:49 Christy Rx 9:30 Sophie 65-27/10:21 Anthony 95-44/8:41

10:00 Tiffany 65-25/10:16 Matt J 135-35/10:00 Melissa T/14# med ball-18/8:30 Jackie Rx 8:48 Fred Rx 6:29

4:00 Sinker 95/44/13:39 Geri 25/15/ 10:37 Barbara 60/35/12:05

5:00 Kate 70/35/ 15:42

6:00 Mr. Burns 65/35/13:24 Miller Time RX/9:41 Adrian RX/10:27 Sam RX/6:50 Sam's Buddy 75/27/ Malopy RX/7:06 Eric 75/44/14:26