Unbroken is the word/Front Squat-Push Press/

no bulkThursday Jan 28, 2016

Boot Camp:5:00-6:00pm

WOD 3 RFT: 10 Unbroken Hang Squat Cleans, you choose the weight :10 rest 25 Unbroken Wall Balls, 20/14/10 Rest 2 minutes

Skill/Strength: 5x3 Front Squat, climbing work for a heavy 3

Push Press 5x5, Climbing *Find a rhythm to work unbroken and focus on form.

Warm Up: 500 m Row then Group Dynamic Warm up

5:00 Mercedes 65/14(8Ft.)/14:10 Kate 55/10/11:28 Jen P. 55/10/12:04 Jocelyn 45/Mod./11:46 Mel 65/10/13:04 Meghan 65/14/12:40 Meaghan 55/10/14:15 Christy 1-27-16 wOD @75#/12:29 Jim B. 115/20/(9Ft.)/13:30 Phil 115/20/9:35 Matt K. 115/20(9Ft.)/9:41

6:00 Victor 75/20(9Ft.)/9:14 hollyWood 115/20/10:58 Tim M. 75/16/8:46 Rocky 85/20(9Ft.)/11:06 Special K. 85/14/11:56 Kathy 45/10/12:35

7:00 Joe V. 75/20/9:56 Shawn 95/14/9:31 Jennay 85/14/9:10

9:00 Eddie 115/20/8:55 Bill 75/16/11:41 A-Train 85/20/10:06 Ms. February 65/14/10:07 Jess C. 65/14/10:07 Sophie Swift 55/10/10:23 Angie 55/10/11:13

10:00 MKC 65/14/8:40 Ed 95/20/9:06 Dawn 55/10/9:40 MKR 65/14/10:18 Adam 55/10/11:02 Genelle 65/14/10:43 E-Money 155/20/9:20 Fred 155/20/9:20 Jackie 95/14/8:54

4:00 Chris E. 95/20/9:00 Sinker 95/20(9Ft.)/10:38 Sam B. 60/10/8:51 Randy 95/20(9Ft.)/11:06 Nacho 95/20/8:41 JB 75/14/9:25 Douggie Fre$h 75/14/9:16 Jen M. 65/14/10:00 Barb 45/10/9:43 Geri 25/10(8Ft.)/8:56 Debra 45/10/8:24

6:00 Robbie 115 20 8:30 Ally 65 14 10:06 Greg 75 16 9:00 Ian 75 14 12:21 Joanna 65 lunges 9:28 Lori 55 10 9:17 Dave 135 20 9:20 Adrian 95 20 9:41 Tommy 115 20 8:48 Matt 95 20 9:57

7:00 Ron 75 14 13:29 Drake 75 16 11:25 Brett 85 16 14:35 Andre 65 14 9:25 Sarah 65 14 12:23