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Turkish Get Up

Helen

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Workout

28October2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Turkish Get Up (3-3-3-3-3)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Whiteboard:

Friday, October 28, 2016

Clients:

Leaderboard

Men's Turkish Get Up
Micheal Young	08/05/2014	1 x 1 @ 80 lbs
Justin Stein	02/02/2017	1 x 1 @ 53 lbs
Pat Hertzel	02/02/2017	1 x 1 @ 53 lbs

Women's Turkish Get Up
No female leaders to show...

Male Clients

1

Brendan
Wuest

5:00 PM CrossFit

1 x 3 @ 73 lbs

2

Andrew
Stitzel

5:00 PM CrossFit

3 x 3 @ 53 lbs

2

Justin
Fadler

9:30 AM CrossFit

3 x 3 @ 53 lbs

2

Kent
Higginbotham

6:00 AM CrossFit

1 x 1 @ 53 lbs

3

Dale
Hollenbeck

9:30 AM CrossFit

3 x 6 @ 35 lbs

3

Justin
Stein

9:30 AM CrossFit

3 x 3 @ 35 lbs

3

Kyle
Hardy

9:30 AM CrossFit

3 x 3 @ 35 lbs

Female Clients

1

Bayley
Little

9:30 AM CrossFit

3 x 3 @ 25 lbs

2

Melissa
Schmidt

5:00 PM CrossFit

4 x 3 @ 12 lbs

2

Private

9:30 AM CrossFit

1 x 3 @ 12 lbs

3

Emily
Pummill

9:30 AM CrossFit

3 x 3 @ 10 lbs

3

Sarah
McCracken

6:00 AM CrossFit

1 x 2 @ 10 lbs

4

Kimberly
Fleming

4:00 PM CrossFit

1 x 3 @ 5 lbs