Public Whiteboard

Components

Deadlift

Metcon

Settings

WOD

The Cell Gym 8.29.19

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Deadlift (3x10 @ 60-70%)

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
8 min AMRAP
15 DB Thrusters 30/20
8 burpees

Metcon (AMRAP - Rounds and Reps)

SPORT
8 min AMRAP
15 Thrusters 95/65
8 burpee over bar

Whiteboard:

Thursday, August 29, 2019

Leaderboard

Men's Deadlift
Andy Witcher	11/25/2015	1 x 10 @ 410 lbs
Matthew Foster	04/16/2015	1 x 10 @ 355 lbs
Trevor Page	01/19/2017	1 x 10 @ 345 lbs

Women's Deadlift
Maralyn Nava	05/08/2015	1 x 10 @ 205 lbs
Private	11/18/2014	1 x 10 @ 195 lbs
Kim Riggs	06/01/2017	1 x 10 @ 195 lbs

Male Athletes

Jeremiah
Thorne

8:30 AM WOD (Daycare)

3 x 10 @ 295 lbs

Tim
Schomaker

5:30 AM WOD

3 x 10 @ 105 lbs

Female Athletes

Private

8:30 AM WOD (Daycare)

3 x 10 @ 185 lbs

Annette
Page

8:30 AM WOD (Daycare)

3 x 10 @ 145 lbs

Amy
Skinner

5:30 AM WOD

3 x 10 @ 105 lbs