Dubs-Weighted Sit Ups-MUs/T2B-L-Sits/Boot Camp

mu-guideTuesday November 15, 2016

Boot Camp:5:00-6:00pm

WOD 100-80-60-40-20 DUS 25-20-15-10-5 Weighted OH Sit Ups 25/15/10 Bumper 5-4-3-2-1 Ring MU/10-8-6-4-2 Banded MU-Lying Down MU

Accessory Work: For Time: 50 T2B

Accumulate 1 min L-Sit

Warm Up: :40 each -OH Plate Lunges 25/15 -Jumping Jacks -Push Ups -Air Squats -Plate Halos -Plate G2OH -Dive Bomber -Scap Pull Down then Shoulder Mobility

*rr2mu: Ring Row to MU Support Hold *LDMU: Lying Down MU

5:00 Mercedes(5:22)s-rr2mu\13:56 Debra (3:06)DU-ghdsu\15:40 Kate 4:12)s-rr2mu\14:30 Lynne (4:37)s-rr2mu\16:20 Coffey (2:26)Rx\17:01 Mr. Kool Aid(3:50)s-rr2mu\17:57 Jim B.(5:46)s-LDMU\19:09 Jim N.(5:25)s-LDMU\16:33 Louis (3:49)s-LDMU\14:22 Matt K.(4:45)s-LDMU\15:26 Jocelyn (3:21)s-LDMU\16:14 Rachel (3:35)s-LDMU\14:44 Timmy B.(5:25)s-LDMU\17:36

6:00 Victor(3:58)sDU-LDMU\11:34 Dan B.(4:02)DU-LDMU\12:57 Robo Cop(3:50)DU-LDMU\9:55 Mike Mirin'(3:20)Rx\12:50 MKR (4:04)DU-(blue band)RMU\14:58 MKC (3:49)DU-LDMU\14:12

7:00 TPC (4:13)DU-RMU & rr2mu\19:02 Bill O.(6:23)s-rr2mu\24:48 Curtis (4:33)DU-BMU\16:24 Matt G.(5:49)DU-(green band)RMU\22:10 Denis (5:17)s-rr2mu\18:50 Jennay(3:49)DU-LDMU\13:57

9:00 Robbie(4:00)Rx\14:43 Genelle(6:45)s-LDMU\17:02 Erin L.(8:04)s-LDMU\18:59 Ms. February(2:40)s-(green band)RMU\14:09 Jess C.(x)DU-LDMU\16:02 Allie(4:52)s-(green band)RMU\17:19

10:00 Kevin(2:35)Rx\14:10 Jeremy K.(technique work)s-rr2mu\28:45

4:00 Chris (leg raises 1:37) DU-LDMU\14:52 Glenna (3:49) S-LDMU\27:42 Sink (3:46) S-RR2MU\13:16

6:00 Lori (2:53) DU-LDMU\15:55 Matt (4:49) S-LDMU\12:58 Dawn (4:45) S-B RR2MU\18:00 Mel (5:48) S-LDMU\17:51 Ed (HKR) S-BMU\18:01 Malopy (1:54) Rx\13:22 Ian (5:17) S-Push ups\17:14 Alice (4:23) S- B ring dips\15:17

7:00 Martin (HKR-6:22) S-LDMU\23:18 Irvin (4:14) S-dips\19:50 Eric (6:05) S-LDMU\21:57 Josh (-) DU-LDMU\19:54