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Workout

The Cell Gym 01.30.16

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Metcon

Metcon (Time)

4 Rounds For Time:
15 Cal Row
15 KB Swings 55/35#
15 Box Jumps

Cash Out:
5 Muscle Ups

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Whiteboard:

Saturday, January 30, 2016

Male Clients

1

Ryan
Moody

7:30 AM WOD

9:07

2

Brandon
Walters

7:30 AM WOD

9:22

3 ring mu, 2 bar mu

3

Ryan
Arnett

7:30 AM WOD

10:38

4

Ammon
Woods

7:30 AM WOD

12:12

5

Bruce
Watkins

7:30 AM WOD

14:23

6

Lee
Nix

7:30 AM WOD

15:25

step ups on box, quads are shot!!!!!!!!!

Female Clients

1

Kashia

7:30 AM WOD

10:18

2

Megan
Kypke

7:30 AM WOD

11:42

3

Amanda
Sparks

7:30 AM WOD

12:50

4

Ami
Bethea

7:30 AM WOD

12:52

+ 5 MU hell ya

5

Chloe
Kepner

7:30 AM WOD

16:22

yaaasss

6

Lucy
Catone

7:30 AM WOD

15:10

7

Stephanie
Nix

7:30 AM WOD

15:25

step ups

8

Whitney
Tullgren

7:30 AM WOD

15:30