Row-KBS/Back Squat-Deadlifts/CF Kids-Varsity

monday-healthyMonday January 23, 2017

CF Kids:Varsity(13-17 years)5:00-6:00pm

WOD 21-15-9 Cal Row KB Swings 70-53-35

Back Squat 1x4@78% 1x1@83% 1x4@78% 1x1@86% 1x4@78% 1x1@88%

Deadlifts 5x3, climbing

Warm Up: EMOM8 2x each Jumping Lunges Good Mornings In Place Inch Worms Air Squats

5:00 Mercedes 35\6:23 Kate 27\6:24 Mike F. 53\5:16 Jim 53\4:56 Matt C. 53\5:11 Cyndi 15\7:07 Meghan 35\6:34 Maria 27\6:07 Louis Rx\4:13 Melissa 35\6:25 Jocelyn 27\5:58 Rachel 27\5:50 Kathy 20\7:09

6:00 Vitcor Rxplus\5:17 Jose 44\5:41 Dan Rx 5:25 Vin 52\4:53 Brendan 44\6:42 Ray Rx\4:50 Catie 27\6:18 Jennay Rx\5:48

7:00 TPC 62\5:42 Curtis Rx\6:23 Matt G. Rx\6:19 Denis 53\5:49 Peter 53\4:57 Murph 53\5:18 Marcia 15-12-9 @10#\7:40

9:00 Beetle Rx\4:43 Angie 44\8:19 Kevin Rx\5:47 John P. Rx\6:36 Dre Rx\6:01 Bill 44\6:04 Metz 44\5:38 Mickey 53\5:48

10:00 Eddie lifting Ed O Rx\4:33 Joe C. Rx\6:56 Sarah R. 35\6:37 Erin G. 35\6:52 Mel T. 27\6:13 Dawn 35\6:40 Kristy 35\5:10 Jimmy 35\6:06

4:00 Sinker 62\6:25 Chuck 53\5:52 Ron 53(r)\4:43 Tommy Rx 5:35 Kelly 35\5:53 Sarah R 35\5"27 MKC 44\6:04 MKR 44(r)\5:14 Jen M 35\6:21 Sam B 35\5:31 Meaghan 44\6:40 Jess C 44\6:35 Julio 53(r)5:08

6:00 Shawn 53(r)\3:42 Marianne 35\6:44 Lori 44\7:10 Genelle 44\8:13 Malopy 53(r)\4:11 Ian 62(r) 5:43 Chris Rx 5:12 Nick Rx 4:53 Christine 35\5:27 Erin 35(r) 5:52 Lynne 35\7:06 Julia 35\5:36 Tony 53\6:21 Josh Rx 5:06

7:00 Ashley mod\5:18 Irvin 53\7:43 Drake :) Matt 53\6:05 Derren 53\5:40

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