Row-Sit Ups-Front Squat/50 T2B/Bring a Buddy Free Day/Boot Camp

cyndi_glendaTuesday October 25,2016

"Bring A Buddy" Free Open House-Open to all; All day, no buddy needed.

Boot Camp:5:00-6:00pm

WOD* AMRAP20 400 m Row 15 Weighted OH Sit Ups 25/15/10 5 Front Squats 135/95/65 (From the floor) *For any guests who wish to participate today. All movements and weight can be scaled to meet any participants ability. **Weighted Sit Ups will scale to Sit Ups ***Front Squats will scale to Air Squats or Kettlebell Goblet squats.

Skill/Strength: For Time: 50 T2B or Guests will be taken aside by Coach and given a tutorial and walk through of the workout. Coach will assess ability and assign scaling options for workout.

Warm Up: :40 each OH Lunges Jumping Jackes Push Ups Air Squats Plate Halos Plate G2OH Dive Bombers/Downward Dog-Cobra Scap Pull Down/Bar Hang then Shoulder Mobility

5:00 Kate (4:23) 10-45\4&412 Mercedes (4:00) 10-55\5 Coffey (2:28) RX\5&405 Chuck (3:50) RX\4&297 D'Bae (3:21) 15-75\4&416 Matt K. (4:22) RX\6&51 Meghan (5:00) 15-85\4&4 Lou (3:48) RX\6 Jim (4:58) 15-95\5&120 Lynne (5:01) 10-45\4&20 Rachel (4:10) 15-55\4&320 Lisa (4:45) 15-85\4&200 AJ 15-44\4 Tim (4:48) 25-100\5 Ray (4:05) RX\7&57

6:00 Matt (5:51) RX\5&250 Jose (4:13) 15-105\6 Mike (4:00) RX\5&300 Peter (3:30) 25-95\5&150 Jimmy John ((4:55) 25-115\5&403

7:00 Curtis (4:12) RX\6&46 Bill O'D. (6:24) 10-75\4&125 K'Tae (3:32) RX\5&407 J'Nae 15-35KB\6&103

9:00 April (6:34) 15-75/6+300 Andre (6:01)15-95/6+100 Corinne (3:52)Rx 6+350 Sarah R (4:13)65/5+400 Old Style (6:33)10-65/4+406 Ace (6:50)Rx 5+162 Phil (6:21)Rx 6+131 Jess C (4:58)Rx 5+400

10:00 Ed O(4:24)Bike-GHD 135 Deads/5+200 Kristy (3:14)65/4+400 Kevin S (2:08)15-135/6 Genelle (7:00)Rx 5+5 Erin L (7:53)65/4+20 Ruben( 7:20)25-27/4 Jamie (6:??)25-27/4 Kelsie (7:00)15-35/4+215 Karly(5:05)15-35/4+35 Randy A (5:38)Rx 4+262 Eddie (3:31)Rx 6+79 Alex (5:30)10-115/5 Amy K (5:30)10-45/5+218

4:00 Ron R. (4:25) 115-15 5x130 Sarah R. (6:47) 75-15 5 Kate (6:38) RX 4x16 Milo (4:59) 115-15 4x404 Meaghan (7:47) RX 5x51

6:00 Tim (mod 2:22) Rx 5 Jeremy (3:53) Rx 6 MKC (3:26) Rx 5 plus 212 MKR (4:00) Rx 5 plus 225 Geri (6:00) 34-4 Matt B (5:54) Rx 5 plus 400 Ian (6:52) 954 plus 416 Crystal sit ups-air squats-3

7:00 Malopy (2:15) Rx 6 Jocelyn (2:45) 65 10- 5 plus 400 James (3:54) Rx 5 Drake (4:57) Rx 4 Jcohn (8:17) 75- 4 Lauren sit up air squats- 5 plus 10 Valerie sit up air squats- 3 plus 350