Deads-KBS-Lunge/Pull Ups-L-Sits/Boot Camp

554442_494213977286566_1279254699_nTuesday January 5, 2016

Boot Camp:5:00-6:00pm

WOD 3 Rounds 10 Deads 225/135/95 20 KB Swings 53/35/27 30 Walking Lunges

Skill/Strength: EMOMx6 Unbroken Pull Ups* by 3's 3-6-9-12-15-18 If you have to break up the reps start over at 3 reps and continue climbing again. *Advanced Athletes C2B

Tabata L-Sits *Advanced-Parallettes ┬░Intermediate-Box ┬▒Novice-Bar Hang

Warm Up: :30 each -Hip Openings -High Leg Kicks -Jumping Jacks -In Place Lunges -Jumping Squats -Paleo Chair -In Place Inch Worms -Push Ups -Mountain Climbers -Burpees

5:00 Mercedes 125/9:36 Kate W 95-27/10:06 Maria 105-27/10:08 Dan S 185-Air Squats/11:34 Silent Assasin 185/9:10 Matt K Rx 7:37 Meghan 125/10:45 Lisa Rx 9:01

6:00 Shawn S Rx 8:44 Mike M Rx 8:44 hollyWood Rx 9:19 Rocky 125-35/9:22 Jose 115-35/4:55 Michelle 75-27/9:06 Special K Rx 7:25 Dan B Rx 7:09 Jocelyn 65-18/8:02

7:00 Joe V 195-44/10:09 Matt G Rx 8:45 MKR Lifting-Rowing Curtis Rx 9:03 PJ Rx+275/8:17 Phil Rx 7:36 Ed O Rx+275/10:13 Jennay Rx 6:29

9:00 Beetle Rx/5:55 John Mc Rx+295#/10:09 Bam-Bam Rx+315#-70#/9:26 Milo 185-44/9:31 Ethan Rx+35# KB Walking Lunges/8:11 Mark 155-35/10:16 Nacho 205/? Kevin Rx/8:26 Corinne Rx/8:40 Tricia 75-20/9:50

10:00 Genelle Rx/10:58 Melissa T. 85-25/10:24 Tiff Rx/10:39 Metz 75-25/9:31 T-Mac Rx/8:26 Randall 135-44/12:50 John V. 85-35/9:25 MKC Rx/6:49 Meaghan Rx/12:31 Sam B. 135-27/9 Amy 75-25/10:11 Fred Rx/7:49

4:00 Sinker 225-Russian/11:24 Jeremy Rx 7:59 Reed 95-35/10:18 Mr. Burns 135-35/9:35 Kate Z Rx 12:19 Chris E Rx 9:04 Tim G Rx 11:04 Amy H 65-15/7:10 Danny M 135-53/7:53 Alice 85-25/9:33 Geri 75-25/8:33 Eddie Rx 6:39 Terri 105-35/10:00 Danimal 135-35/10:32 Barbie 85-27/6:49

6:00 Ian 135/44/10:51 Vin 185/7:25 Nick Rx/11:49 James 124/27/10:15 Rachel 95/27/9:13 Dave May Rx+295.5/8:51 Christine Rx/8:23 Catie 125/25/8:50 Matt Rx/13:34 Greg 95/35/9:24

7:00 Donna 55/20/ 9:44 Kaylie 105/27/ 9:05 Jen M Rx/ 8:36 Jackaaayy Rx+ 155 + 44/ 9:44 Eric Rx/ 16:03 Malopy Rx/7:12 Brett Rx/9:58 Nick 200/35/15:03 DanMiller Rx/8:47