Annie/Back Squats-Deadlifts/CF Kids-Varsity

Monday December 11, 2017

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

On SugarWOD the back squats and deadlifts can be found in the "Strength" page on your app. Below today's photo you will see "Workout of the Day" If you tap you will get a menu bar with "Strength" Click there to publish weight for back squats and deadlifts.

WOD "Annie" 50-40-30-20-10 DUs Sit Ups* *Advanced-GHD SU

Strength: Back Squat 3x10 across@70% Deadlift 3x10, climbing Start @ weight from 11/20

Warm Up: Samson Lunges Along rig Walking Toe Touches Hip Openers High Leg Kicks then :30 each Grab a Barbell Jumping Jacks Bow and Bends (catalyst) Push Ups Spider Lunges Mountain Climbers Back Squats Good Mornings Bent Over Rows

0500 Mercedes S 9:40 Debbie RX 7:57 Maria S 9:29 Meghan W S 11:17 MKMC RX 7:33 Allison S 11:30 Jocelyn RX 9:35 Grant S 10:29 Pedro RX 13:35

0600 Victor S 8:06 Rocky S 11:11 Vin RX 7:42 Curtis RX 8:00 Tim W S 11:16 Gary RX 9:21 Katie 9:09 Jennay RX 9:55 Kelley S 12:29 Joe V MOD 11:37

0700 TPC RX 9:10 Jenn MOD 11:15 Jose JX 8:25 Marcia MOD 10:12 Faarooq S 10:35

0900 Beetle RX 7:49 Bill O S 16:13 Ace S 12:12 Tony S 10:10 Jaymi MOD GHD 12:20 Kristy RX 7:19 Victoria S 11:57 Grande MOD 16:48 Mark S 12:39 Dre S 10:34 Sewnig RX 9:13 Ray RX 8:53

1000 Halle RX 10:39 Meghan T MOD 11:23 Erin GA RX 10:24 Ed O RX 7:48 Murph S 11:20 Jack S 9:20 Julio S 12:07 Louis RX 10:40 Mrs Reed S 9:21

4:00 Tommy Rx-12:15 Will S-12:25 Jeny S-12:26

6:00 MKC RX 6:57 Ash RX 7:10 Brett RX 8:58 Kathy S 10:33 Lori RX 7:46 Allie RX 7:40 Ian S 1:29

7:00 Mike S 10:01 Jeremy RX 7:45 Matt S 8:40