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Components

Weighted Pull-ups

Metcon

The Cell Gym 12.5.19

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Strength

Weighted Pull-ups (5.3.2.2.1)

Metcon

Metcon (Time)

LIFE
3 Rounds
5 Manmakers 30/20
30 Sec. hollow body hold
10 banded ring dips
Then:
1000m Row

Metcon (Time)

SPORT
3 Rounds
5 Manmakers 50/30
30 hollow body rock
10 ring dips
Then:
1000m row

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

Whiteboard:

Thursday, November 18, 2021

Male Clients

Austin
Sunderland

WOD: 5:00 PM

1 x 1 @ 70 lbs

KC
Burkholder

WOD 5:30am

2 x 1 @ 35 lbs

Private

WOD: 5:00 PM

5 x 1 @ 20 lbs

Brett
McAvoy

WOD 5:30am

1 x 3 @ 5 lbs

Female Clients