"Nancy"/Weighted Pull Ups-Ring Dips/Boot Camp/Happy BDay Bill

cb3b32473654ffd0f033737ffd91984aTuesday April 19, 2016

***Happy Birthday Bill K***

Boot Camp:5:00-6:00pm

WOD "Nancy" 5 Rounds 400 m Run 15 OHS 95/65/45

Skill/Strength: Weighted Pull Ups 5x3

Ring Dips (Have a partner assist holding straps stable) 5x5

Warm Up: 600 m Row Treat like a Tabata :20 sec hard row/:10 sec easy row until you reach 600m Then :40 each -Goblet Squats -KB Halos -KB Snatch (alt arms) -Jumping Lunges -Scap Pull Down

5:00 Mercedes 27# (Goblet Squat)/16:44 Kate 30#/18:09 Meghan 55/19:15 Jim RX/21:41 Chuck 65/19:17 Ray RX/15:11 Mel 55/20:22

6:00 Matt RX/18:44 Michelle (Back Squat) 45#/20:54 Tim RX/17:36 Jose (Back Squat) 85/17:04 Katie (Row) 65/15:00 Mike RX/14:38 Erik RX/14:51 Dan RX/13:41 Victor 65/16:00 Kathy 25/20:46

7:00 Joe V. 65#/13:33 Shawn RX/14:17 Gary RX+ 115#/16:53 Curtis RX/13:47 TPC 75/16:04 Jenny RX/16:18

9:00 John Mc Rx/16:47 Eddie Rx/13:59 Mark 75# Back Squat/18:16 Damn Daniel! 95# Back Squat/19:16 A-Train 85/16:50 Mike A. 65# Back Squat/20:30 Tim M. 70/14:38 Phil Rx/18:27 Timmay Rx/18:35 Sinker 75/16:09 Genelle 65# Back Squat/19:41 Christy Rx/18:22 Jackie G. 25/19:37 Mimi )Row)/35/18:20

10:00 MKC4 Rx/18:45 Kevin 95# Back Squat/17:25 Sam B. (Row)/75# Back Squat/17:40 Kendra 15/17:52 Amy 35/19:17 Fred Rx/16:18

4:00 Chris E. Rx/17:45 Bill O. 75# Back Squat/19:53 Jim O. 65/20:57 Tony Rx/18:10 Jerome Rx/17:00 Ron Rx/21:00 TK 65# Back Squat/18:49 Reed 55/18:38 Ashley Rx+95#/15:16 Geri 35# Back Squat/19:56 Jen M. 55/19:32 Kate Z. 65# Back Squat/20:41

6:00 Dave M Rx 12:54 Nick K 75/17:10 Jail 75 Back Squat/19:05 Sergio 75 Back Squat/14:30 Ed O Rx 18:44 Malopy Rx 15:31 Ian 65/19:02 Matt B Rx 17:26 Dawn 55/75:56 Jackie Rx 15:34

7:00 Andre 75# Front Squat/19:50 Nick R 75/21:14 Brett 75# Front Squat/21:26