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Components

Metcon

Metcon

Settings

WOD

8/25/17

L2 Skill/Strength

400M FARMERS CARRY @ 50/35 EACH
**DROP = 200M RUN

Warm-up

banded hamstring floss
3 rounds
4 db snatches
6 db push press
8 lunges

A: Metcon (Time)

100 DB SNATCHES @ 50/35

B: Metcon (Weight)

EMOM FOR 16 MIN
MIN 1: 20 PRISONER LUNGES
MIN 2: 6 DB THRUSTERS @ 30/20#

Mobility

glute smash

side deltoid smash

Core

3 ROUNDS
45 SEC RIGHT SIDE PLANK
1 MIN FACEDOWN GHD HOLD
45 SEC LEFT SIDE PLANK
30 HOLLOW ROCKS

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

Whiteboard:

Friday, August 25, 2017

Male Athletes

1

Jacob
Johns

4:30 PM

4:39

UB

2

Ryan
Brack

3:30 PM

4:48

ub

3

Chance
Harbin

12:15 PM

4:55

4

Dalton
Stubbs

3:30 PM

5:15

unbroken

5

Ben
Hoerlein

8:15 AM

5:30

6

Steven
Pecko

12:15 PM

5:50

7

Daniel
Watson

4:30 PM

6:20

8

Suketu
Patel

11:15 AM OPEN GYM

6:42

9

Tommy
Callaway

8:15 AM

7:49

10

wade
hopkins

5:30 PM

4:33

11

Kent
Rittschof

5:30 PM

5:18

35

12

Chad
Asplund

6:15 AM

5:24

30lb

13

Jay
Tysinger

8:15 AM

5:33

14

Zack
Bentley

8:15 AM

6:01

35db

15

Nathan
Miller

6:15 AM

6:30

16

Shaun
Lee

6:15 AM

7:11

35#

17

Devin
Bannon

6:15 AM

8:00

45lbs

Female Athletes

1

Christina
Gipson

6:15 AM

3:54

UB

2

Kacie
Lanier

4:30 PM

4:16

3

Emily
Ryle

4:30 PM

5:01

unbroken

4

Kodi
Day

3:30 PM

5:34

5

Alexis
Hackman

3:30 PM

6:19

6

Dianna
Floyd

8:15 AM

6:54

7

Maggie
Edmonson

8:15 AM

2:20

one arm only 10lb

8

Shea
Brooks

8:15 AM

5:20

20 lb

9

Janet
Lanier

10:15 AM OPEN GYM

5:26

25 lb db

10

Shnara
Allen

4:30 PM

5:45

11

Tracey
Theriot

8:15 AM

5:53

20 lbs

12

Erica
Scripture

4:30 PM

6:00

20 lb

12

Mari
Hopkins

4:30 PM

6:00