Goblet Squats-SDHP/Wall Ball Practice For Time/CF Kids JV&Varsity/Open Gym

Wednesday March 8, 2017

CF Kids:JV(6-12 years)4:20-4:55pm Varsity(13-17 years)5:00-6:00pm

Open Gym:6:00-8:00pm

WOD EMOM10 Odd:MRE Goblet Squats 70/53/35 Even:MRE KB SDHP

Accessory Work: For Time: 50 Wall Balls 25/20/14 While this effort is for time. We want you to challenge yourself. If you are a regular 10# wall ball person, grab a 14# and get a feel for heavier ball (they will be coming up in the Open.) If 20# is too much, grab a 16#. What a great time to test yourself and see how your training is progressing. If you are in the Weight Loss Challenge, going heavy will make your re-test that much easier. Good Luck.

Warm Up: Group Dynamic Warm Up then Mobility focus on hips, adductors, low back

0500 Mercedes 3:14\35-156 Beetle 2:08\Rx-156 Matt K. 2:10\Rx-145 Cyndi 2:57\35-160 Jim B. 3:10\62-86 Melissa 3:10\25-150 Julia 2:28\35-120 Lynne 3:10\35-123 Rachel P. 3:00\35-150 Jim N. 1:55\rx-132 Mike F. 2:20\53-155 Allison 2:23\20-145 Rachel 2:12\35-100 Jim L. 2:25\35-101 Lisa 2:48\44-135

0600 Debbie 2:23\44-147 Joe V. 2:07\62-142 Jennay 2:05\Rx-157 Kristy 1:54\53-149 Jocelyn 2:26\27-232 Tim M. 2:46\44-147 Jose 1:42\53-150

0700 Gage 2:41\Rx-114 MKR 2:21\Rx-133 Marcia 3:00\10-60 @ 6rds Denis 2:06\Rx-143 Vin 3:26\53-150

0900 Angie SU 3:08\mod.-169 Bill O 3:24\44-106 Meaghan 3:07\44-114

1000 Metz 2:36 RX 126 Randy 2:06 RX 107 Lou 1:35 RX 165 Kevin 1:27 RX 162 Sam B 1:59 35-140 Murph 1:59 53-143 Jack P 2:05 53-145 Ade 2:05 70-129 JB 2:06 53-112