Run-Burpees-Cleans/Pull Up-Muscle Up work/CF Kids/Open Gym/Happy BDay Coach

Wednesday July 19, 2017

:-) Happy Birthday John Mc :-)

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

Open Gym:6:00-8:00pm

WOD AMRAP4 200 m Run 15 Bar Over Burpees MRE Power Cleans 155/115/85 Rest 4 AMRAP4 200 m Run 10 Bar Over Burpees MRE Power Cleans 155/115/85 Rest 4 AMRAP4 200 m Run 5 Bar Over Burpees MRE Power Cleans 155/115/85

Accessory Work: Eccentric Pull Ups (Slow & Controlled up and down) 7x3 Ring Pull Ups 3x5

Warm Up: 600 m Row then Iron Scap then Mobility

0500 Mar 85 30 Debbie 100 38 Matt B 135 36 Mike F RX-135-30 Early Ass Louis RX 61

0600 Joe V 135 37 Rachel P 85 29

0700 Katie 100 28 Vin 135 43 Jennay RX 45

0900 John Mc RX BDAY VEST 32 Ray RX 58 Kristy RX 38 Meghan T 85 28 Leanne 65 41

1000 Kelly 75 43 Samantha 75 35 Lynne 65 34 Jack RX 49 Murph RX 44 Tommy Mc RX 47 Ashley RX 55 Tim B 135 34