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Back Squat

Metcon

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Workout

Mon 12/23/19

1: Back Squat (5x5 @70%)

Back Squat

1: Metcon (Time)

5 Rounds: For Time
20/15 Cals on Ass. Bike
12 KB x1 (53/35) Death Rolls *Hold KB in front rack with both hands. Squat down and roll on your back then touch KB behind head to floor then roll up till standing.
12 Seated Bar bell strict press (45/35)

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

Whiteboard:

Monday, December 23, 2019

Clients:

Male Clients

1

Daniel
Esborg

4:30 PM WOD

5 x 5 @ 285 lbs

2

Kip
Patterson

6:00 AM WOD

5 x 5 @ 275 lbs

3

John
Richey

12:00 PM WOD

5 x 5 @ 260 lbs

4

Perry
DeJoode

3:30 Open Gym

5 x 5 @ 255 lbs

5

Cole
Ewert

4:30 PM WOD

5 x 5 @ 225 lbs

6

David
Ludi

5:30 PM WOD

5 x 5 @ 185 lbs

6

Reid
Holcomb

4:30 PM WOD

5 x 5 @ 185 lbs

7

Mark
Dishion

6:00 AM WOD

5 x 5 @ 155 lbs

8

Mark
A. Toma

4:30 PM WOD

5 x 5 @ 125 lbs

Female Clients

1

Veronica
Wilcox

12:00 PM WOD

5 x 5 @ 150 lbs

2

Rebecca
1

4:30 PM WOD

5 x 5 @ 145 lbs

3

Ashley
Graybeal

12:00 PM WOD

5 x 5 @ 135 lbs

4

Nikki
Moore

5:30 PM WOD

5 x 5 @ 130 lbs

5

Toni
Blair

5:30 PM WOD

5 x 5 @ 125 lbs

6

Amy
Welsh

4:30 PM WOD

5 x 5 @ 105 lbs

6

Jenn
Graham

6:00 AM WOD

5 x 5 @ 105 lbs

6

Joyce
Kintz

4:30 PM WOD

5 x 5 @ 105 lbs

7

Ashley
Board

6:00 AM WOD

5 x 5 @ 95 lbs

7

Jenny
Ammon

4:30 PM WOD

5 x 5 @ 95 lbs

8

Carol
Dishion

6:00 AM WOD

5 x 5 @ 85 lbs

9

Dana
Toma

4:30 PM WOD

5 x 5 @ 75 lbs

9

Eryca
Dinsdale

6:00 AM WOD

5 x 5 @ 75 lbs

10

Emily
Curtis

6:30 PM WOD

5 x 5 @ 65 lbs

10

Heather
Staats

6:00 AM WOD

5 x 5 @ 65 lbs

10

Janna
Curtis

12:00 PM WOD

5 x 5 @ 65 lbs

11

Amy
Holcomb

4:30 PM WOD

4 x 5 @ 135 lbs