OHS-Burpees/Snatch/Boot Camp

Thursday December 29,2016 Boot Camp:5:00-6:00pm

Amended Hours next Monday. No 5am or 6am sessions Monday January 2. PM hours will be 4, 5, and 6 P.M.

WOD EMOM12 7 OHS 115/85/65+5 Bar Over Burpees

Skill/Strength: Snatch 1x2@65% 1x2@70% 1x2@75% 1x2@80% 1x1@85 then finish building to a heavy 1 but not 1RM

Warm Up: 600 m Row Tabata :20sec hard/:10 sec easy until 600m is achieved. then Barbell Warm Up

5:00 Ray 75\10 of 12 Mike F. 45\12 Louis Rx\11 of 12

6:00 Victor 65\6 of 12 Rocky 65\10 of 12 Debra 65\8 of 12 Ashley 65\9 of 12 Coffey 75-Mod\12

7:00 Special K. 65\6 of 12 Kate 30\8 of 12 Jennay Rx\11 of 12 Jose El Chapo 75\10 of 12

9:00 Beetle 95\11 of 12 Brendan 65#Back Squat\6 of 12 Catie 55\5 of 12 Jess C. 65\12 Ms. February 65\8 of 12 John Metz 75\11 of 12

10:00 Melissa Mod. Lisa 75\9 of 12 MKC4 Rx\ MKR Rx\ Erin G. 35\ John M.65\5 of 12 John P. 75\10 of 12 Ed 85\ Big Nick 75\10 of 12 Jackie Rx\

4:00 Sink 95\9 Milo 9\75 Tim 9+12 Halle :( Charlie3\95 Leslie 8

6:00 Malopy mod-7 Dawn 55-9 Alice 45 Lynne 35-4 Isabelle 45-10 Julia 45-10 Tommy mod Mike banded-35 Matt 95-3 Kathy 25-5

7:00 Ron 95-4 Sarah 55-5 Martin skill work