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Components

Deadlift

The Mule

Settings

Workout

Wednesday

Warm-up

AMRAP 7
3/3 SL KB RDL
5 cat cow
8 supermans
10/10 deadbugs

Review DL

Strength

Deadlift (1 x 3)

Deadlift

15 min clock

Build to a mod/heavy triple

Primer for WOD

Metcon

The Mule (Time)

21-15-9

Deadlift (225/155)(185/125)
Burpee Pull Up

Retest!!

12 min cap

RX+
315/225

Scaled
Less weight
Burpee RR

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Whiteboard:

Wednesday, February 09, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 3 @ 425 lbs

2

Jay
Cooke

8:30 AM CrossFit

1 x 3 @ 415 lbs

3

Dan
Lenzini

5:30 PM CrossFit

1 x 3 @ 405 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 3 @ 395 lbs

5

Alex
Jackson

4:30 PM CrossFit

1 x 3 @ 365 lbs

6

EJ
Walter

4:30 PM CrossFit

1 x 3 @ 355 lbs

6

Jason
Henry

4:30 PM CrossFit

1 x 3 @ 355 lbs

7

Matthew
White

6:30 PM CrossFit

1 x 3 @ 315 lbs

8

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 295 lbs

9

Steven
Woelke

8:30 AM CrossFit

1 x 3 @ 275 lbs

10

Alexander
Rios

8:30 AM CrossFit

1 x 3 @ 255 lbs

Had 2 x 270 abs last one slipped 😂

10

Eli
Brewton

4:30 PM CrossFit

1 x 3 @ 255 lbs

11

Zack
Vredenburg

5:00 AM CrossFit

1 x 3 @ 245 lbs

12

Evan
Baker

5:00 AM CrossFit

1 x 3 @ 225 lbs

12

Keith
Desa

5:00 AM CrossFit

1 x 3 @ 225 lbs

12

Nathan
Lain

5:30 PM CrossFit

1 x 3 @ 225 lbs

13

scott
Tyler

5:00 AM CrossFit

1 x 3 @ 195 lbs

14

Braidon
Fredericksen

8:30 AM CrossFit

1 x 3 @ 145 lbs

Female Clients

1

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 250 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 235 lbs

3

Jordyn
Bennett

8:30 AM CrossFit

1 x 3 @ 230 lbs

4

Amanda
Wilson

8:30 AM CrossFit

1 x 3 @ 225 lbs

4

Regina
White

4:30 PM CrossFit

1 x 3 @ 225 lbs

4

Tiara (Tee)
Kutscherenko

5:30 PM CrossFit

1 x 3 @ 225 lbs

5

Codi
Ready

8:30 AM CrossFit

1 x 3 @ 215 lbs

6

Lacy
McKinley

4:30 PM CrossFit

1 x 3 @ 205 lbs

7

Sidney
Ladd

5:30 PM CrossFit

1 x 3 @ 195 lbs

8

Dawn
Word

5:00 AM CrossFit

1 x 3 @ 175 lbs

8

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 175 lbs

8

Leigh
Green

8:30 AM CrossFit

1 x 3 @ 175 lbs

9

Alexandra
Moran

4:30 PM CrossFit

1 x 3 @ 165 lbs

9

Samantha
Trahan

5:00 AM CrossFit

1 x 3 @ 165 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

1 x 3 @ 165 lbs

30# PR

10

Abby
Thomas

6:00 AM CrossFit

1 x 3 @ 155 lbs

11

Paige
Darrow

4:30 PM CrossFit

1 x 3 @ 145 lbs

12

Hannah
Trahan

5:00 AM CrossFit

1 x 3 @ 135 lbs

12

Heather
Williams

5:00 AM CrossFit

1 x 3 @ 135 lbs

13

Jennifer
Trahan

5:00 AM CrossFit

1 x 3 @ 130 lbs

14

Jessica
Nall

8:30 AM CrossFit

1 x 3 @ 100 lbs