Thursday September 15,2016
Boot Camp:5:00-6:00pm
WOD
“Black & Blue”
5 Rounds
10 C&J 135/95/65
10 Burpees
Skill/Strength:
EMOMx6
2 Full Snatch @ 70% 1RM established 6-2
Rest 4 min
EMOMx6
2 Full Clean & Jerk@70% 1RM established 6-9
Warm Up:
600 m Row-Tabata :20 hard pulls/:10 easy pulls
then
Barbell Warm Up
5:00
Debra 55\11:15
Mercedes 65\13:29
Kate 35\12:22
Shannon 40\9:12
MKMC 60\11:16
Matt K. 115\13:39
Vinsanity 95\13:26
6:00
Jose El Chapo 75\10:48
Matt G. 115\15:23
Robo Cop 105\9:12
Dan B. 95\10:04
Josh Rx\11:53
7:00
TPC 95\16:09
Curtis Rx\11:37
Brendan 65\13:18
Special K. 65\11:59
April 55\ 12:54
Jennay Rx\12:57
9:00
John Mc. RX-14:23
Corinne RX-13:30
Jess C. 65-9:02
Mike 75-13:07
Jackie 35-14:58
Genelle 65-14:41
10:00
Ed 75-9:38
Brett 75-13:41
Erin 45-11:43
Alex 115-15:47
Jack 75-10:15
4:00
Robbie Rx 14:57
Chris E Rx 13:27
Erin 55 11:48
Joanna 65 11:12
Tom K 75 12:45
Dawn 65 12:05
6:00
Ron 95\13:54
Coffey RX\14:50
Dave lift
Lori RX\10:54
Andre 95\12:24
Cyndi 25\15:15
7:00
Drake 75\16:20
Malopy lift
Matt 115\15:46
Jeremy RX\11:45
Allie 75\12:43
Eric 95\15:39