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Components

Deadlift

Metcon

The Cell Gym 7.26.19

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Strength

Deadlift (5@60%, 4@70%, 3@80%, 2@90%, 2@90%)

Deadlift

Metcon

Metcon (Time)

LIFE
5 Rounds
30 KB Swings 35/25
10 PVC Banded Pulldowns
5 Man Makers 25/15

Metcon (Time)

SPORT
5 Rounds
30 KB Swings 55/35
10 Pullups
5 Man Makers (pick a heavy weight)

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

Whiteboard:

Friday, July 29, 2022

Male Clients

Butch
Leckey

Friday Throwdown

1 x 2 @ 455 lbs

Did 505 for a single. Went up to fast.

Jason
Marley

WOD 5:30am

1 x 2 @ 425 lbs

15@135lbs, 5@225lbs, 4@225lbs, 3@315lbs, 2@405lbs

Brandon
Walters

WOD 5:30am

2 x 2 @ 315 lbs

Greg
Gosper

WOD 5:30am

2 x 2 @ 285 lbs

Ryan
Boyer

WOD 5:30am

1 x 2 @ 205 lbs

Female Clients

Alma
Aguilar

WOD: 5:00 PM

2 x 2 @ 225 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 2 @ 215 lbs