Row-Ball Slams/T2B Skill Work/CF Kids-JV and Varsity

Wednesday December 14,2016 CF Kids:JV(6-12 years)4:10-4:45pm Varsity(13-17 years)5:00-6:00pm

Open Gym:6:00-8:00pm

WOD AMRAP12 2K/1.5K Row ITTR MRE Ball Slams 40/30/25

Accessory Work: EMOM7 12 T2B

Warm Up: Group Dynamic Warm Up then Mobility

5:00 Mercedes Rx\40 Chuck 30\26 Meghan 25\45 Louie Rx\57 Mike 25\36 Matt Rx\45 Phil Rx\53 Ray Rx\55 Lynne 25\25 Julia 25\39

6:00 Debbie Rx\61 Vin Rx\35 Rocky 30\40 Robo bike-30\2.93\60 Jose 25\30 Matt G. Rx\32 Geri 25-16\38 Victor Rx\17 Dan Rx\68

7:00 Jennay Rx\64 Denis Rx\52

9:00 Bill O 30\45 Randy Rx\40 Meaghan Rx\48 Corinne Rx\56 Brendan 25\31

10:00 Gary lift Metz Rx\35 Mike 100m-cable twists Erin L 25\42 Kristy Rx\62 Jack Rx\38 John jr. Rx\ some John P 30\ a lot Leanne 14\ :)