Cindy-Row-C&J/Pull Up Skill/CF Kids-JV & Varsity/Open Gym/Happy BDay Jackie and Joanna

Wednesday June 28, 2017

:-) Happy Birthday Jackie :-) :-) Happy Birthday Joanna :-)

CF Kids:JV(6-12 years)11:15-11:50am Varsity(13-17 years)12:00-1:00pm

Open Gym:6:00-8:00pm

WOD EMOM12 Min 1:1 Round of Cindy Min 2: 15/12 Cal Row Min 3:MRE C&J 135/95/65

Accessory Work: Lat Pull Downs 3x5 Kip Swings (Levers) 3x10 Strict Pull Ups 3x3 w/ 3sec static hold* *If you can't get your chin over the bar pull as high as you can and hold for 3 sec.

Warm Up: 800 m Run then "Iron Scap" then Mobility

0500 Debbie Half Murph 20:06 Kate Half Murph 25:56 Meghan W Half Murph 25:49 Tim B Half Murph 24:03 MKMK Half Murph 23:09 Mike F 115 Jim N 115 Faarooq 115 Rachel P 65 Matt K RX

0600 Katie RX Debbie 85-SU-T2B

0700 Jose Jx Matt G. Rx Marcia mod. Rachel L. 55 Jennay SU-95

0900 Kristy 1/2 murph Jaymi 55-23 Leanne 55-21 John Rx-15 Gage 95-15 Bill 75-23 Ray Rx-28 Mark 65-19

1000 Marianne 55-21 Christine 65-32 Kevin Rx-23 Jess C. Rx-15 Vin Rx-15 Ash mod. 15 Murph Rx-14 Jack P. Rx-14 Ed OR Rx-41