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Components

Weighted Pull-ups

Metcon

The Cell Gym 10.18.18

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch

Strength

Weighted Pull-ups (3.3.3.3.3)

LIFE OPtion:
ring row with feet on box. Hold at the top of the row for 2 sec.
same rep scheme 3.3.3.3.3

Metcon

Metcon (Time)

For Time:
800m Run
20 KB Swings 55/35
1000m Row
20 Kb Swings 55/35
800m Run
20 kb Swings 55/35
1000m Row

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

Whiteboard:

Thursday, August 26, 2021

Male Clients

Drew
Sutton

WOD: 5:00 PM

1 x 3 @ 65 lbs

Austin
Sunderland

WOD: 5:00 PM

3 x 3 @ 55 lbs

Garrett
Geiger

WOD 6:00 pm

1 x 3 @ 45 lbs

Tim
Schomaker

WOD 5:30am

5 x 3 @ 0 lbs

Ring Rows with box - shoulder not ok for pull ups still.

Female Clients