KB Snatch-Row-BJ Overs-Pull Ups/CF Kids-JV&Varsity/Open Gym/Happy BDay Jenny

Wednesday September 13, 2017

:-) Happy Birthday Jennay :-)

CF Kids:JV(6-12 year)4:10-4:45pm Varsity(13-17 years)5:00-6:00pm

Open Gym:6:00-8:00pm

WOD 21-15-9 KB Snatches 53/35/27 Cal Row Then 21-15-9 BJ Overs 24/20 Pull Ups

Accessory Work: Lacrosse Ball Bar Hangs 5x:10 sec

Lacrosse Ball Strict Pull Ups 5x3

Ring Dips* 3x10 *Get as low as you can without sacrificing full ROM

Warm Up: High Knee Skips Hip Openers Lateral Shuffle out and back 10 Russian Lunges 10 Push Ups 20 Mountain Climbers 20 Flutter Kicks

0500 Debbie KBS 14:17 Rachel P 27/18 RR 15:54 Meghan W 27 17:21 Julia 18 G 14:57 Rachel L 20 13:26 Jim L 20 SU G 16:07 Jim N RX 14:55 Nacho RX 12:57 Beetle RX 11:52 Jim S MOD 13:38 Dan B RX 10:56 Mike F MOD 11:27 Grant 53 20 G 17:49

0600 Victor RX 13:50 Curtis RX 10:51 Vin KBS 12:01 Jeremy S 35 14:22 Tim M 35 19:07 Josh RX 13:32 Tim B 44 15:35 Rob 35 15:21 Katie RX 12:41 Kelley 20 19:17

0700 Marcia Mobility 234

0900 Kristy Rxish-11:48 Erin G Rx 17:19 Julio Rx 18:05 Mel T 20/16:27 Bill O 27-Step up-JPU/15:48 Mark 27-Blue/14:59 Jesse Rx 14:46 Tony Lightning Fast-Couldn't catch his time John Mc Rx 12:18

1000 Old Style 20-Blue/18:12 Ace KBS/14:49 Ed O Rx 14:16 Jack Rx 15:56 Matt D JPU/14:14 Faarooq Rx 18:28 Ade Rx 12:00 Murph Rx 17:48 Meghan T KBS-Red/13:21

CFB Kids, WODCoachComment