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Diane

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Workout

The Cell Gym 01.13.17

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

Wendler

Make up day
Wendler Week #2
1 X 3 @ 70% 1RTM
1 X 3 @ 80% 1RTM
1 X 3+ @ 90% 1RTM

Metcon

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

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

Whiteboard:

Friday, January 13, 2017

Male Clients

1

Jeremy
Mussemann

5:30 AM WOD

12:32

2

Butch
Leckey

Friday Evening WOD

6:45

24 inch box pike

3

Ben
Skinner

5:30 AM WOD

8:49

225 # dl scaled hspu's

4

Mat
Williams

5:30 AM WOD

11:31

Two pads

Female Clients

1

Patti
Rowley

8:30 AM WOD (Daycare)

4:18

Light weights & push press

2

Sarah
Hill

5:30 AM WOD

5:45

155# box HSPU

3

Megan
Kypke

8:30 AM WOD (Daycare)

6:49

#155 pikes

4

Monica
Spencer

8:30 AM WOD (Daycare)

7:14

5

Tamra
Hill

8:30 AM WOD (Daycare)

8:21

135# scaled pushup

6

Courtney
Davis

8:30 AM WOD (Daycare)

8:58

135# / scaled HPU