Pwr Cleans-Thrusters-Row/Ring Work/Boot Camp

Tuesday October 31, 2017

Boot Camp:5:00-6:00pm

WOD 22 min Cap 3 Rounds 30 Pwr Cleans 95/65/55 30 Thrusters 30/21 Cal Row

Accessory Work: 5x10 Ring Rows after 10th row transition to Ring Dip 5x7 Dips then EMOMx5 Barbell Complex 3 Pwr Cleans+2 Front Squats+1 Thruster (work at or build to WOD weight)

Warm Up: 3 min DUs then 10 Samson Lunges 15 Air Squats 10 Push Ups 10 Lat Pull Downs 20 Kip Swings Lateral Band Walks (Up and Back Rig)

5:00 Mercedes 55\2&32 Jim N. RX\1&72 Matt K. RX\2&25 Kate 30\2&34 Erin G. 35\2&30 MKMC 55\21:07 Phil 95 MOD\2&80 Tim RX\&70 Jim L. 35\2&60 Rachel 45\21:59 Julia 35\2&69 Lisa RX\2&41

6:00 Victor 65\2&72 J'Nae RX\20:40 Rocky 65\2&38 Tim W. 65\2&30 Faarooq Mod 65\2&40 Tim M. 75\2&5 Kelley 55\2 Joe V. 85\2&12 Jeremy 75\1&6

7:00 Jose JX\21:59 Matt G. RX\2&10

8:00 Tim G. RX\2&10 TPC 65\2&43

0900 John Mc RX 2--26 Beetle RX 2--52 Milo 75 2--9 Dre RX 2--31 Eddie RX 2--14 Jaymi RX 2--30 Ace MOD 2--60

1000 Metz 75 2--21 Brian C 65 1--50 Ed 80 2--60 Brendan 75 1--35 Meaghan 55 2--15 MKC RX 2--18 MKR RX 2--35

4:00 William 65 2--42 Louie Rx 2--56 Victoria Rx 2--5 Halle-Baseline- 5:21 Katie Rx 2--50 Gary Rx 1--45

1800 Donovan 75\ 2-25 Nick 75\ 2-10

1900 Matt B. 75\2-24 Mike H. 12\ 2-16