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Workout

The Cell Gym 03.21.17

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Skills

Metcon

Metcon (Time)

Liam

For time:
Run 800 meters with a 45/25-lb. plate
100 toes-to-bars
155/ 95#. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45/25-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

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

Whiteboard:

Tuesday, March 21, 2017

Male Clients

1

Matthew
Foster

5:00 PM WOD

39:36

toasty legs from yesterday

2

Brig
Woods

5:00 PM WOD

45:51

3

Danny
Kimball

5:00 PM WOD

33:45

135# Front Squats, Everything else RX'd

4

Andy
Witcher

8:30 AM WOD (Daycare)

35:05

mod 2tb, mod rope climb

Female Clients

1

Jenn
VanderLinden

8:30 AM WOD (Daycare)

27:11

65lbs on squats, knees to belly, mod rope climb.

2

Allie
Quent

5:00 PM WOD

37:02

#65 front squat

3

Beckie
Douglas

8:30 AM WOD (Daycare)

41:15

4

Rachel
Sunderland

4PM WOD

41:49

65# front squat

5

Megan
Kypke

4PM WOD

41:50

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

43:00

10 sets of 10, 5, 1 1st 5 sets 65# FS, knees to chest, robe climb...