Tabata Sit Ups and Deadlifts/Mobility/CF Kids/Open Gym

Wednesday September 27, 2017

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

Open Gym:6:00-8:00pm

WOD 16 Rounds* :20/:10 4 Rouns Sit Ups 4 Rounds Deadlifts 155/105/65 4 Rounds Sit Ups 4 Rounds Deadlifts 155/105/65 *Score is total reps

Skill/Strength: Mobility then EMOM4 10 Deadlifts Moderate weight building to WOD weight

Warm up: 3 min DUs *Don't Just jump rope-practice DUs then 10 Good Mornings 10 Back Rack Jumping Squats 10 Back Rack Presses 10 Front Squats 10 Bent Over Rows

0500 Chuck RX 147 Carolyn RX 102 MKMC RX 143 Ray RX 189 Mike F RX 154 Jim N RX 151 Mel RX 138 Meghan RX 140 Rachel L 95 109 Jim L 125 106 Kathy 75 117

0600 Jose 115 175 Rob 135 121 Rocky 105 115 Vin RX 172 Jeremy 135 106

0700 Matt G RX 171 Sewnig RX 167 Denis RX 130 Sauce RX 145 Jocelyn RX 148

0900 Beetle Rx 161 John Mc. Rx 177 Metz 145 144 Bill O. Rx 104 Jess C. Rx 138 Erin Ga Rx 165 Leanne Rx 102 Ace Rx 141 Jaymi Rx 189 Tim 135 168 Kristay Rx 200 Ed OK 135 142

1000 Matt D. Rx 136 Tony Rx 137 Meghan T. Rx 154 Ericka Rx 145 E-Lo Rx 129 Faarooq Rx 152 Ed Or Rx 133