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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (5x5)

E2M

70+%

Scale Accordingly

Metcon

Metcon (Time)

30 STOH 155/105
20 Pull-up
40 Front squat 135/95
20 Pull-up
50 Thruster 115/85
20 Pull-up

15min TC

*scale for pull-up is ring row

Scale Accordingly

Extra Credit

Metcon (No Measure)

3×10
DB Bench Press

4×15
V Up

5×1:00
Single Leg Wall Sit
:30 Per Side

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Whiteboard:

Friday, March 06, 2020

Male Clients

1

Christopher
Salcido

AM WOD 5:30

5 x 5 @ 315 lbs

2

Paul
Fastnacht

PM WOD 4:30

5 x 5 @ 275 lbs

3

Andy
Relford

PM WOD 4:30

5 x 5 @ 205 lbs

3

Jason
Hoy

AM WOD 6:30

5 x 5 @ 205 lbs

185x3,195x1,205x1

3

Thomas
Gaffney

AM WOD 5:30

5 x 5 @ 205 lbs

Did last 2 sets at 225

4

Juan
Pedro Mend ...

PM WOD 6:30

5 x 5 @ 165 lbs

5

Sean
Hulsey

PM WOD 4:30

5 x 5 @ 145 lbs

6

Sharif
Gray

AM WOD 6:30

3 x 5 @ 225 lbs

Female Clients

1

Christian
Schramm

PM WOD 3:30

5 x 5 @ 255 lbs

2

Cassy
Lovato 🕊

PM WOD 3:30

5 x 5 @ 155 lbs

2

Katherin
Marín

PM WOD 6:30

5 x 5 @ 155 lbs

2@135, 1@145 & 2@155

3

Delise
Hoy

AM WOD 6:30

5 x 5 @ 135 lbs

4

Jann
Kindel

AM WOD 5:30

5 x 5 @ 95 lbs

5

Private

PM WOD 3:30

4 x 5 @ 155 lbs