Thrusters-Pull Ups-Row/Bear Complex/Boot Camp/Happy BDay Debbie

Thursday April 20, 2017

:-) Happy Birthday Debbie :-)

Boot Camp:5:00-6:00pm

WOD 21-15-9 Thrusters 95/65/45 Pull Ups Cal Row

Strength: Bear Complex 5x5, climbing -Deadlift -Hang Power Clean -Front Squat -Push Press -Back Squat -Behind Neck Press

Warm Up: 3 Rounds: 10 Russian Kettlebell Swings (light load, but explosive… finding hip extension here) 7 Slow Air Squats 3 Inchworms :20 second Samson Stretch each side then Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

5:00 Debra Rx w\Vest \13:45 Mercedes 45-p&r\ 11:47 Kate 30-jpu\11:39 Jocelyn 55-p&r\ 12:44 Glenda 45-ring rows\ 12:05 Cyndi 55-r&b\14:22 MKMC 45\11:48 Meghan 55-r&b\14:42 Allison 45-p&r\13:50 Jim N. 75\12:16 Mike F. 75\12:49 Coffey Rx w\Vest \15:55 Timmy B. 75\13:30 Jess D. 65\13:45

6:00 Victor 65\11:13 Vinsanity 75\12:09

7:00 TPC 65\9:30 Pedro 65-jpu\11:47 Curtis Rx\10:25 Jennay Rx\11:00

9:00 MKC RX\14:15 Erin 65-R\15:31 Meaghan RX\16:52 Clara 45-G\15:44 Tim 65-Bl.\15:17 Tony 85\13:42

10:00 Kristy RX\12:56 Ade RX\11:09 Kelly 55-Ring Rows\11:28 Bill 45-JPU\12:52 Murph 75\16:38 Jack RX\13:49 Andre RX\13:40 Ray RX\13:25 Mary 25-Ring Rows\14:32 Jaymi RX\13:43 Leanne 35-G\16:34

4:00 Gage Rx\17:09 Halle RX\13:59 Mary Kate RX\14:00 Victoria RX\16:56 Jim RX\14"01 Tim 75\13:16 Lynne 55\15:47 Julia RX\13:56 Milo RX\13:51

6:00 Genelle RX\18:52 Ed 65\14:14 Jeremy 75\10:57 Sarah 55\15:04 Irene 55\13:38 Faarooq 65-G\15:47 Jen M\15:26 Malopy 65\8:39

7:00 Mike mod\14:41 Nick RX\12:36 Matt RX\15:45 Eric 65\17:11

8:00 Robbie RX\8:23