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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 11.27.18

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Front Squat (10 min EMOM 3@80-85%)

Front Squat

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 BB Power Clean 85/55
8 Box Jump 24/20

Metcon (Time)

SPORT
3 Rounds
500m Row
8 BB Power Clean 135/95
50 Double Unders

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

Whiteboard:

Tuesday, November 30, 2021

Male Clients

1

Grif
Hiatt

WOD 5:30am

10 x 3 @ 205 lbs

2

Ben
Skinner

WOD 5:30am

10 x 3 @ 185 lbs

3

Brad
Bosley

WOD 5:30am

10 x 3 @ 135 lbs

3

Brett
McAvoy

WOD 5:30am

10 x 3 @ 135 lbs

4

Justin
Bethea

WOD: 8:45 AM

10 x 3 @ 85 lbs

5

Brandon
Walters

WOD 5:30am

9 x 3 @ 205 lbs

Female Clients

1

Laura
Peterson

WOD: 8:45 AM

10 x 3 @ 125 lbs

2

Alma
Aguilar

WOD 6:00 pm

10 x 3 @ 105 lbs

3

Alva
Lopez

WOD: 8:45 AM

10 x 3 @ 75 lbs

4

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 95 lbs

6x3@75#