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Components

Christine

Training Run

Settings

Workout

Benchmark Friday

Gymnastics

EMOM X 10
skills practice

Conditioning

Christine (Time)

3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Extra Credit

GC Half Training Run
To be completed any time during the day.
Go slow and just get ‘ER DONE.

Shoot for 3 miles

Training Run (Distance)

Record mileage

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

Whiteboard:

Friday, January 31, 2020

Clients:

Clients

1

Brandon
Beefcake

5 PM WOD

9:20

155

2

Mike
Staten

12 PM WOD

9:42

3

Tyson
Stoll

5 PM WOD

10:00

200 b/w & DL

4

Stephen
Hong

5 PM WOD

10:04

175# bw

5

Ricky
Pratt

5 PM WOD

10:59

205

6

Adam
Motycka

5 PM WOD

11:08

7

Mickey
MetCon

12 PM WOD

11:20

185

8

Jason
Jacob

6 PM WOD

11:27

9

Nikki
Barbell

5 PM WOD

11:34

155

10

Christopher
Ice

5 PM WOD

11:39

11

Joel
Gackstetter

5 PM WOD

12:05

205DL

12

GREGORY
SEMONIN

12 PM WOD

12:49

210

13

Noah
Hartman

12 PM WOD

13:06

195

14

Jerry
Fairchild

6 PM WOD

13:20

185

15

Halie
Donuts

5 PM WOD

13:46

165#

16

rosa
sutphin

12 PM WOD

16:01

135

17

Matt
McFadden

6 AM WOD

16:40

190#

18

Scott
Germani

12 PM WOD

17:22

210#

19

Sarah
Grycza

5 PM WOD

13:00

deadlift 105

20

Branden
Grycza

5 PM WOD

13:05

135 sq

21

Stacey
Ice

5 PM WOD

13:32

15 cal bike, 95# step ups

22

Tiffany
Akeman

12 PM WOD

13:54

135#

23

Eric
Krogman

6 PM WOD

14:22

195lbs.

24

Jacob
McConnell

5 PM WOD

16:30

95 pound deadlift

25

Charlie
Krueger

5 PM WOD

17:18