Med Ball Cleans-Burpees-Row/OHS-Deads/CF Kids

Monday November 6, 2017

CF Kids:Varsity(13-17 years)5:00-6:00pm

WOD 30 Med Ball Cleans 25/20/14 30 Burpees 30 Cal Row

Strength: OHS 8x3 across @ 75% 1RM Snatch (Critical of form!!-Go lighter if needed) Deadlifts 7x2 across using data from heavy 2 on Oct 2

Warm Up: EMOM8 (2x through) Shuttle Sprints Goblet Squats Jumping Lunges Snatch Balance w/ PVC then Shoulder/Hip specific Warm Up

0500 Mercedes RX 6:57 Kate 14 8:39 Chuck MOD 4:37 Erin GR 10 10:57 Vin RX 5:21 Erin SH 10 7:50 Tim B RX 5:58 Grant 20 7:14 Jim N RX 5:14 Phil RX 5:26 Lisa RX 6:45 Allison 14 8:19

0600 Victor 16 6:40 Curtis RX 6:17 Joe V RX 5:43 Tim W 20 6:41 Kati 14 9:13 Katie RX 5:14 Jeremy RX 7:36 Kelley 14 8:31

0700 Matt G RX 7:18 Tim G RX 6:29 Jose RX 5:25 Marcia MOD :) DOTY MOD :) Maria :) Sauce 16 6:12 TPC RX 5:47 MKR RX 5:49

0900 Beetle RX 4:33 Nacho MOD 4:46 Metz RX 6:03 Okeefe RX 5:50 Jesse RX 6:32 Jaymi RX 5:19 Ray RX 5:13 Dre RX 6:39 Corinne RX 6:47 Tim M RX 6:37 Rob RX 5:13 Kristy RX 5:27 Ace RX 6:48

10:00 Mrs Reed RX 7:32 Mr Reed RX 5:44 Halle RX PLUS 6:14 Malopy RX 4:50 MKC RX 6:41 Meghan RX 6:19 Michelle 10 7:12 Faarooq RX 6:32 Ed RX 5:20 Ade RX 4:37

1600 Liz Rx 5:39 Will Rx 6:25 Jen S 8:22 Gary Rx 5:38 Victoria Rx 9:16 Jim Rx 5:56 Chris Rx 5:58 Peter Rx 8:05

1800 Nicole 16\8:24 Lynne Rx 9:14 Julie Rx 7:51 Ashley Rx 5:41 Tommy Rx 5:50 Marianne Rx 8:21 Brett Rx 6:49 Lori Rx 5:48 Jackie Rx 8:46 Debbie Rx 6:12

1900 Mike 7:20 Leanne Rx 8:35 Donovan Rx 4:54 Matt Rx 6:54