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Components

Deadlift

Metcon

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Workout

The Cell Gym 03.01.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Deadlift (EMOM for 10 complete 2 deadlifts)

Pick a weight that is heavy but remember this is 20 reps

Metcon

Metcon (Time)

9-15-21 for time of:
Row for calories
Power snatch 115/65#

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 01, 2016

Leaderboard

Men's Deadlift
Matthew Foster	03/01/2016	10 x 2 @ 365 lbs
Butch Leckey	03/01/2016	10 x 2 @ 355 lbs
Merlin Rowley	03/01/2016	10 x 2 @ 275 lbs

Women's Deadlift
Stephanie Nix	03/01/2016	10 x 2 @ 245 lbs
Kim Riggs	03/01/2016	10 x 2 @ 185 lbs
Becky Lavender	03/01/2016	10 x 2 @ 155 lbs

Male Clients

1

Ryan
Moody

5:00 PM WOD

10 x 2 @ 465 lbs

2

#Derek
Wilcock

5:00 PM WOD

10 x 2 @ 425 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

10 x 2 @ 405 lbs

4

Matthew
Foster

5:30 AM WOD

10 x 2 @ 365 lbs

5

Butch
Leckey

7:00 PM WOD

10 x 2 @ 355 lbs

6

Zachary
Merrill

9:30 AM WOD (Daycare)

10 x 2 @ 315 lbs

7

Hunter
Smith

9:30 AM WOD (Daycare)

10 x 2 @ 305 lbs

7

Jeremy
Mussemann

5:30 AM WOD

10 x 2 @ 305 lbs

80%

8

Merlin
Rowley

7:00 PM WOD

10 x 2 @ 275 lbs

9

Aaron
Kleiner

9:30 AM WOD (Daycare)

10 x 2 @ 225 lbs

9

Jeremy
Rowley

7:00 PM WOD

10 x 2 @ 225 lbs

9

Jon
Crismon

9:30 AM WOD (Daycare)

10 x 2 @ 225 lbs

9

Ryan
Arnett

5:30 AM WOD

10 x 2 @ 225 lbs

9

Sam
Woods

8:30 AM WOD (Daycare)

10 x 2 @ 225 lbs

10

Devin
Day

9:30 AM WOD (Daycare)

10 x 2 @ 185 lbs

Super light Working back into it

Female Clients

1

Stephanie
Nix

5:00 PM WOD

10 x 2 @ 245 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

10 x 2 @ 185 lbs

1 x185, 3 x 175, 6 x 165

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

10 x 2 @ 185 lbs

3

Emilee
Olmstead

5:00 PM WOD

10 x 2 @ 175 lbs

4

Jessica
Park

9:30 AM WOD (Daycare)

10 x 2 @ 165 lbs

5

Becky
Lavender

5:30 AM WOD

10 x 2 @ 155 lbs

5

Courtney
Baker Benziger

5:30 AM WOD

10 x 2 @ 155 lbs

5

Private

5:30 AM WOD

10 x 2 @ 155 lbs

5

Lucy
Catone

5:00 PM WOD

10 x 2 @ 155 lbs

6

Brooke
Woods

5:30 AM WOD

10 x 2 @ 150 lbs

7

Amanda
Sparks

8:30 AM WOD (Daycare)

10 x 2 @ 145 lbs

8

Allie
Quent

7:00 PM WOD

10 x 2 @ 135 lbs

8

Chloe
Kepner

7:00 PM WOD

10 x 2 @ 135 lbs

8

Kristin
Day

9:30 AM WOD (Daycare)

10 x 2 @ 135 lbs

9

Melanie
Bloomfield

5:30 AM WOD

10 x 2 @ 105 lbs

9

Tamra
Hill

8:30 AM WOD (Daycare)

10 x 2 @ 105 lbs

10

Crissy
White Wolf

8:30 AM WOD (Daycare)

10 x 2 @ 65 lbs