Thrusters-Pull Ups-Run/Bench/CF Kids-Varsity

Monday September 18, 2017 CF Kids:Varsity(13-17 years)5:00-6:00pm

WOD AMRAP 10 7 Thrusters 75/55/35 7 Pull Ups 200m Run

Strength: Bench Press: 5x5 60% 1 RM 4x4 70% 3x3 80% 2x2 85% 1x1 90%

Warm Up: 600 m Row then Broad Jumps from back door to rig Walking lunges down rig then 10 Jumping Squats 20 Mountain Climbers 10 Push Ups 10 Pull Ups

0500 Mercedes 45-4 Kate 35-JPU-314 Debbie Rx-4 plus 14 Lynne JPU-3 plus 14 Jocelyn JPU- 4 plus 14 Erin Gr. 35-JPU 3 plus 7 Trent Rx 4 Grant JPU 4 Mike F. Rx 5 plus 5 Nacho Rx 5

0600 Victor Rx 4 Tim G. Rx 4plus7 Rob 55-4 plus 14 Jeremy S. JPU- 3 plus 14 Rachel L. 45 4 plus 14 Katie Rx 5 plus 7 Jennay Row 5 plus 7

0700 TPC Row 5 plus 1 Josh Rx 4plus 14 Marcia RR 100m 3 plus 14 Jose Rx 4

0900 Dre row-4 Ed OK Rx-6 Ace JPU-3plus13 Old Style Bl. 3 plus 9 Jaymi Rx 5 Erin G. row 4plus2 Julio Rx 4 Ray Rx 5 Master P. Rx 5 Jess C. ring rows 4 Brian JPU-65 3 Meaghan Rx 3 plus stupid truck Bill O. 3 plus stupid semi Bill K. lifting

1000 Meghan T. Rx 5 Faarooq 65- 4 Jesse Rx 4 Mrs. Reed Rx 4 Mr. Reed Rx 4 plus 12 Kristay Rx 5 plus 9 Murph Rx 4 plus 13 Jack P. Rx 4 plus 13 Tony Rx 4 plus 10 Vin Rx 5 plus 1

1600 Sinker Rx 4+6 Jen B 35/5 Halle Rx+ (65)4+4 Gary Rx 6 Ellie 25-JPU-Row/3+14 Sarah R JPU/4+4 Victoria B+R/3+11

6:00 Shawn Rx 5 plus 4 Lori Rx 4 plus 13 Matt B. Rx 4 plus 12 Matt G. Rx 4 plus 1 Genelle Rx 4 Jail Rx 4 Max Rx 4 plus 12 Leanne 55\rr\4 Ashley Rxplus(65) 5 Maria 35\rr\3 plus 14 plus a puppy poop cleanup:)

7:00 Nicole 45\row\rr\4 plus 3 Drake Rx 4 Mike mod-3 Jeny 35\ 3 plus 14