Tabata Tuesday/Pull Up Complex/Boot Camp

Ask yourselfTuesday Dec 15, 2015

CFB Boot Camp:5:00-6:00pm

WOD Tabata: 8 rounds of :20 of work, followed by :10 or rest of C2B Pushups Box Jumps 24/20/20 step up Wall balls 20/14/10

Skill/Strength: BMU Practice 15 min work on Skills -C2B, Bigger kip, work on power output to get chest/sternum higher on the bar -Pulling body to bar, leaning torso on bar for support -Pressing out on top

EMOMx8 3 Pull Ups+2 C2B+1 BMU

Warm Up: Group Dynamic Warm Up then Shoulder Mobility

5:00 Mercedes R&R/185 Kate B&P/10#/188 Silent Assassin RX/195 Ray RX/192 Matt K. RX/212 Meghan R&B/160 Debbie Mod/RX/225 Jocelyn B/10#/164 Glenna G/10#/191

6:00 Matt G. RX/182 Rocky G&P/20"/181 Katie JPU/212 Erik RX/205 Victor PU/20"/201 Jose B/198 Dan B. RX/235

7:00 Ed Mod/RX Joe B/202 Jennay RX/207 TPC RX/192

9:00 Beetle 24'Step Ups/213 Eddie Rx/241 John Mc Rx/202 Ethan Rx/250 Dan S. PU/20/153 Gary Rx/204 Corinne PU/199 Mark PU/20/176

10:00 Genelle r+b/180 T-Mac Rx/212 MKC Rx/200 Randall g/20#-9Ft/117 Kevin Rx/213

4:00 Reed purple/170 Ron Rx 164 Jeremy Rx 194 Barbie red-24"/162 Kate Z blue-20" step ups/173 Tony Rx 176 Matt B Rx 198 Ehlers Rx 228 Tim G Rx 208 Christy Pull Ups/205 Geri JPU-18"-10#/200 Mr Burns green-20"/104

6:00 Ashley Rx+ 16 and 24 inches/215 Dave Rx/ 305 Adrian mod/202 Kathy RR/141 Terri Rx/ 117 Dan Rx/ "I don't know. I'm thinkin 69" Alice B/ 192

7:00 Donna GB/228 Allison R/226 Andre G/ 177 Eric B Rx/ 125 Steve R Ring Rows/ 172 Brett B/ 159 Malopy Rx+25/ 261 Jcohn B/ 162 Nick R R/165

PR!!!! *Shawn and Jess killed the musical selection tonight!*