Row-Burpees-KBS/Heavy Back Squats/CF Kids Varsity

today-is-my-tomorrowMonday January 30, 2017

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

WOD 3 Rounds 400 m Row 12 Burpees 21 KB Swings 53/35/27

Strength: Back Squat 10x1@93% 1RM 3x5 climbing warm up

Warm Up: EMOMx8 2x each Good Mornings Jumping Squats w/ Empty bar on back In Place Inch Worms Lateral Band Walks

0500 Jocelyn 27\11:38 Matt 44\13:34 Rachel 27\14:41 Glenda 27\15:24 Cyndi Rx\13:47 Kate 27\14:45 Allison 18\15:21 Meghan Rx\14:59

0600 Jim N. 44\12:40 Rich 35\11:53 Chuck 35\12:50 Maria 27\12:35 Lisa Rx\12:51 Mercedes Rx\13:31 Farooq 27\13:46 Matt K. Rx\10:16 Mike F. 44\11:37

0700 Victor Rx\12:37 Jose 44\8:59 Dan Rx\10:!9 Brendan 44\14:56 Erin Rx\14:17 Catie 20\13:35 Kathy 20\15:05 Joe V. 44\12:13

0800 TPC 44\12:28 Murph Rx\12:57 Denis Rx\13:13 Peter Rx\16:24 Curtis Rx\10:46 Marcia row-pushups-KB swings\11:12

0900 Beetle Rx\10:20 Gage 35\11:15 Bill K. bike 27 Ace 44\14:41 Tony 44\14:02 Dre Rx\12:17 Mickey bike-53\11:50 John 35\12:42 Nacho Rx\10:22 Bill 35\17:08 Brett Rx\14:07

1000 Metz Rx\12:46 Kevin Rx\11:36 Ed O mod\13:35 Sarah Rx\14:52 Jennifer Rx\14:09 Ade Rx\12:34 Jack P.Rx\12:29 Lou Rx\9:03 Jess C. Rx\11:51 Kristy Rx\13:03 Dawn Rx\13:20

1600 Sinker Rx 13:11 Jack R 35/11:41 Bobby 44/12:14 Don 35/12:30 Glenna 20/12:04 Ron Rx 12:06 Ehlers Rx 10:15 Tommy Rx 11:46 Sarah R Rx 11:19

1800 Christine RX\13:20 Jail RX\14:01 Max 44\14:01 Alice 27\12:43 Genelle RX\14:25 Marianne RX\13:21 Shawn RX\11:34 B-Rad RX\9:34 Nick RX\12:14 Leanne 10\13:28 MKR RX\13:48 Ian RX\12:51 Randy RX\12:18 Lori RX\12:04 Tim 35\12:19 Lynne 27\14:36 Julia RX\13:38 Malopy RX\9:34 Mike Mod\13:08

1900 Matt B. RX\11:35 Eric RX\16:36 Derren RX\10:30 Irvin RX\14:49 Matt G. RX\13:55 Julie RX\13:52