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Components

Metcon

Settings

Workout

Saturday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Metcon (Time)

Partner WOD
100 Cal Row Buy-In (together)

50 DU
40 Push-ups
30 Deadlifts (Rx+ 135/95)(95/65)
20 Front Squats (Rx+ 135/95)(95/65)
100m Run

50 Cal Row Buy-Out (together)

*Partners Alt Movements down the chipper & then back up.
*Each partner will complete all the reps of each movement once.

40 min time cap

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

Whiteboard:

Saturday, January 02, 2016

Male Clients

1

Frayne
Abernathy

8:30 AM

13:05

1

John
Tysinger

8:30 AM

13:05

2

Andrew
Ross

8:30 AM

15:54

W/ Tyler

2

Tyler
Johnson

8:30 AM

15:54

3

Jason
Cansler

9:30 AM

19:28

w/amy

4

Rek
Soh

8:30 AM

21:42

5

Chad
Cockerill

9:30 AM

20:25

5

Michael
Fiery

9:30 AM

20:25

Female Clients

1

Amy
Bullock

9:30 AM

19:28

85# jason

2

Becky
Cheman

9:30 AM

19:50

3

Michelle
Shuck

8:30 AM

20:03

Rx half plus - 75# - with Suzanne!!

4

Kelly
Melton

9:30 AM

21:12

4

Lisa
Hovis

9:30 AM

21:12

5

Holli
Christ

9:30 AM

19:50

6

Suzanne
Smith

8:30 AM

20:03

SU :( 75#

7

Stephanie
Tysinger

8:30 AM

21:42

Rx weight. Mod pushups

8

Carolina
Martinez

9:30 AM

23:06

8

Emperatriz
Martinez

9:30 AM

23:06

9

Erin
Adamaitis

8:30 AM

23:54

DUs, #65DL, #55FS, knees

9

Jen
MacCarthy

8:30 AM

23:54

10

Amy
Remer

9:30 AM

24:06

10

Courtney
Schuler

9:30 AM

24:06

SU, mod PU, 65#