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Components

Metcon

Metcon

Settings

Workout

Saturday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Metcon (Time)

Partner WOD
3 Rounds
50 DU
20 Box Jumps (Rx+30/24)(24/20)
15 Burpees
10 STOH (Rx+135/85)(95/65)
*10 min cap

*Rest 10 minutes after cap expires

Metcon (3 Rounds for reps)

2 min max Hang PC (Rx+135/85)(95/65)
Rest 1 min
2 min max lateral bar hops
Rest 1 min
2 min max calories on rower

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Whiteboard:

Saturday, January 16, 2016

Male Clients

1

Frayne
Abernathy

8:30 AM

6:18

1

John
Tysinger

8:30 AM

6:18

2

JR
Nunn

8:30 AM

6:44

2

Tyler
Johnson

8:30 AM

6:44

3

Rek
Soh

8:30 AM

6:50

w/ summer

4

Justin
Higbee

9:30 AM

7:13

Travis patner

4

Travis
Stutts

9:30 AM

7:13

5

Alan
Rosero

8:30 AM

8:57

andrew carried me

5

Andrew
Ross

8:30 AM

8:57

w/alan

Female Clients

1

Stephanie
Tysinger

8:30 AM

5:58

alone

2

Amy
Bullock

9:30 AM

6:47

20" box, 65# soh kelly

2

Kelly
Melton

9:30 AM

6:47

w/ Amy!

3

Summer
Nunn

8:30 AM

6:50

w/ rek!

4

Becky
Cheman

9:30 AM

7:30

4

Holli
Christ

9:30 AM

7:30

This weekends best partner.

5

Michelle
Perno

8:30 AM

7:07

5

Suzanne
Smith

8:30 AM

7:07

6

Erin
Adamaitis

8:30 AM

7:17

SUs

6

Jen
MacCarthy

8:30 AM

7:17

RX except SU w EA