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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
WOD
The Cell 01.16.16 (Compare 09.21.13) - The Cell Gym
Class
(All)
7:30 AM WOD
9:30am Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
WOD
The Cell 01.16.16 (Compare 09.21.13)
Warm-up
Skip 200M
Run 200M
Row 200M
Bear Crawl 40M
Metcon
Metcon (Time)
1k Row
21 Box Jumps 24/20"
21 Push Ups
21 Double Unders
500M Row
15 KB Swings 55/35#
15 Pull Ups
15 Burpees
250M Row
9 HSPU
9 Muscle Ups (Sub C2B Pullups)
9 Goblet Squats 55/35#
600M Run
21 Box Jumps 24/20
21 Push Ups
21 Double Unders
400M Run
15 KB Swings 55/35#
15 Pull Ups
15 Burpees
200M Run
9 HSPU
9 Muscle Ups (Sub C2B Pullups)
9 Goblet Squats 55/35#
*45 Min Time Cap
Get as far as you can
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Whiteboard:
Saturday, January 16, 2016
Male Athletes
1
Bruce
Watkins
7:30 AM WOD
33:41
Modified Pull ups, H.S.P
2
Jon
Crismon
7:30 AM WOD
38:00
pike HSPU, 63 singles, 55# KB, ring rows
Female Athletes
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