Gwen/Clean & Jerk Complex/Boot Camp

[youtube https://www.youtube.com/watch?v=7JK5ldVhp0o&w=560&h=315]Thursday December 14, 2017

Boot Camp:5:00-6:00pm

WOD Gwen 15-12-9 Unbroke C&J Athlete chooses weight* Choose weight which is challenging but not too hard you can not get through unbroken. Rest aas needed in between rounds.

Oly Strength: E2MOMx7=14min 1 Power Clean+2 Front Squats+2 Hang Squat Cleans+1 Jerk Climbing, Start at 50% 1RM C&J

Warm Up: 600 m Row Tabata, :20 hard/:10 easy then Catalyst Warm Up then Barbell Warm Up

5:00 Mercedes 65/6:41 Phil 115/4:39 Kate 45/5:43 Lynne 65/7:00 Erin Gr 45/5:34 Jim N 105/5:18 Tim B 95/5:35 Mel 85/8:17 Matt K 115/6:34 Jocelyn 70/6:17 Lisa 75/5:05

6:00 Joe V 115/6:20 Curtis 125/4:58 Jennay 115/7:14 Victor 85/3:15 Tim M 95/5:03 Jeremy 85/4:48

7:00 TPC 95/5:10 Jennifer 65/5:08 Jack 115/10:05 Dre 105/3:37 Faarooq 75/5:52

9:00 John Mc. 120\5:13 Coffey 120\8:39 Bill 65\4:09 WW 95\6:23 Jaymi 25\2:55 Meghan 80\3:47 Erin 75\5:37 Ace 120\5:55 Mark 65\3:52 Jamie 45\4:39 Ray 125\4:28 Jon 135\6:06

10:00 Ed O'K 120\5:48 Mr. Reed 105\5:00 Ed O'R 155\14:44 Lou 135\6:02 Halle 85\6:30 Halle's Man 135\7:22 Ade 135\7:12 MKC 75\6:56

4:00 Sinker 95 5:27 Tommy 115 4:15 William 75 5:17 Victoria 65 6:36 Gary 115 5:13 Katie 85 6:13 Brigid 35 5:46

6:00 Lori 70 8:57 Brett 115 9:54 Don 95 6:38 Nick 115 10:11 Chuck 160 10:31 Ian 95 9:53 Tim 115 5:51 Jeny 45 5:15 Genelle 65 4:25

7:00 Drake 75 4:52 Jeremy 135 4:24 Matt 115 5:58 Mike 45 4:50 Fred 85 5:15