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Components

Sumo Deadlift

Metcon

Settings

Workout

Friday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Sumo Deadlift (10x3)

Sumo Deadlift

3 EMOM

HAP

Metcon

Metcon (Time)

12 Min to complete

6 Bar Facing Burpee
10-1 Thruster 135/95

6 BFB/10 Thruster
6BFB/9 Thruster
6 BFB/ 8 Thruster......

Extra Credit

Metcon (No Measure)

3×10
Sandbag Bear Hug Lunge Steps
4×15
Standing Simultaneous DB Curls
5x:20-:30 GHD Hold
Body Parallel w/ground

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Whiteboard:

Friday, January 31, 2020

Male Clients

1

Paul
Fastnacht

PM WOD 3:30

10 x 3 @ 365 lbs

2

marcus
ardiel

AM WOD 6:30

10 x 3 @ 315 lbs

3

Sharif
Gray

AM WOD 6:30

10 x 3 @ 275 lbs

4

Jason
Hoy

AM WOD 6:30

10 x 3 @ 235 lbs

215,235

5

Ryan
Bresson

AM WOD 5:30

10 x 3 @ 225 lbs

6

Andy
Relford

PM WOD 4:30

10 x 3 @ 205 lbs

7

Sean
Hulsey

PM WOD 3:30

10 x 3 @ 175 lbs

8

Paul
L’Esperance

PM WOD 4:30

10 x 3 @ 115 lbs

Female Clients

1

Samantha
Jaramillo

PM WOD 3:30

10 x 3 @ 200 lbs

2

Crystal
Himeur

AM WOD 11:30

10 x 3 @ 195 lbs

3

Delise
Hoy

AM WOD 6:30

10 x 3 @ 175 lbs

4

Cassy
Lovato 🕊

PM WOD 3:30

10 x 3 @ 165 lbs

5

Jenna
Archuleta

AM WOD 5:30

10 x 3 @ 130 lbs

6

Angelica
Lopez

AM WOD 11:30

10 x 3 @ 95 lbs