Row-Heavy Wall Balls/Back Squat-Deadlift/CF Kids-Varsity

Monday November 20, 2017

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

WOD AMRAP 9 1200/850 m Row then MRE Wall Balls 25/20/14

Strength: Back Squat 3x10 across add 5# to load from 10-30 Deadlift 3x20 add 10# to last 20 from October 16

Warm Up: 40m Shuttle Sprints (Front to Garage 2x) Walking Toe Touches (length of rig and back) Bear Walk (length of Rig) Inch Worms (bact to front of rig) Grab Barbell 15 Jumping Back Squats 15 Good Mornings 10 Back Rack Presses 10 Thrusters 15 Bent Over Rows

0500 Mercedes 14 52 Trent 9ft 25# 62 Kate 14 40 Jim N RX 72 Debbie RX 47 Erin GR 10 74 Matt K RX 67 Grant 20 60 Pedro RX 40 Erin SH 14 64 Jocelyn RX 46 Rachel P 14 59 Lisa RX 41

0600 Victor RX 45 Curtis RX 53 Joe V RX 60 Vin RX 34 Jeremy S RX 35 Rocky RX 43 Kelley 16 60

0700 Matt G RX 54 TPC RX 38 Marcia #2 31 Sauce RX 50 Katie RX 72 Jose JX 56 Tim G RX 56

0900 Beetle RX 71 Bill O 16 43 Ray RX 57 Jim S RX 53 Metx RX 55 Dre RX 52 Ericka 16 40 Jamie 10 63 Meghan T RX 80 Kristy RX 104

1000 Halle RX 92 MKR RX 58 MKC RX 58 Ed o RX 52 Murph RX 51 Brian CH RX 32 Brian CO 20 33

4:00 Sinker Rx 36 William 25>9 ft/28 Ehlers Rx 60 Mel T 14/ 56 Gary Rx 50

6:00 Brigid 10\67 Lori Rx 36 Melissa Rx 47 Meghan Rx 48 Dawn 10\41 Julia Rx 64 Lynne Rx 43 Jackie 14\50 Jeny 10\55 Donovan Rx 51 Tony Rx 38 Fred 20\15 Mike Rx 50 Ian Rx 20 Sam 14\40

7:00 Allison 10\86 Sarah 14\71 Jeremy Rx 65 Mike 10\31 Kelly Rx 78 Chuck Rx 40 Matt Rx 42