Max Distance Row/Back Squat 1RM/Boot Camp

Tuesday April 11, 2017

Boot Camp:5:00-6:00pm

WOD AMRAP6 Max Distance Row

Strength: Back Squat Establish a 1RM 5-5-3-3-2-1-1-1 Climbing

Warm Up: Samson Lunges Forward to Turf/Backward to Whiteboard Bear Walk Forward to Turf/Backward to Whiteboard Broad Jumps **Grab a Barbell** 10 Good Mornings 10 Back Squats w/ 3 sec hold 10 Push Press 10 Front Squats then Hip Mobility

5:00 Mercedes 125#- Kate 120- 1259 Ray 260- 1651 Mike 255- 1657 Matt K. 305- 1515 Meghan 135- 1220 Allison 125-798 Jocelyn 145- 1328 Lynne 125- 1233 Lisa 155- 1219 Jim 165- 1347 Rachel 125- 1327

6:00 Jimmy John 300#-1648M Jose 240-1351 Victor 215-1411 Faarooq 295-1424 MKMc 170-1490 Tim 225-1512

7:00 Matt 435#-1352M Curtis 310-1413 April 215-1337 Ed Mod-1582 J'Nae 240-1355

9:00 Bam Bam 480#-1,589M Big Mike 350-1,572 Old Stlye 175-1,258

10:00 Meaghan 170#-1,238M Melissa 135-1,299 Kristy 145-1.504 Erin L. 165-1,240 Leanne 110-1,234 Kelly 145-1,409 Jack 285-1,640 John M. 305-1,570 JB 245-1,446

4:00 Gage (275)1455 Sinker (315)1434 Chuck (235)1339 Genelle (190 PR CITY, Yo!!)1221 Jen M (145)1291 Tom K (245)1305 Grace (135)1363 Halle (160 Oh Yeah!!! PR BABY)1315 Milo (155)1614 Brett (225)1716 Julia (185)1431 Ade (225)1422 Timmah (345 PR and then some!!)1433

1800 MKC (185) 1290 Dawn (125) 1374 Josh (500) 1524 Shelby (210 PR!!!!) Christine (135) 1339 Chris (225 PR!!!) 1443 Sarah R. (145 PR!!!!!) 1371 Ian (225) 1479 Julie (145) 1474

1900 Mike H 1024 Matt B (245) 1553 Andre (295 PR!!!!) 1342 Eric (300 PR!!!!) 1514 Drake (255) 1329

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