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Components

Elizabeth

Clean

Settings

Workout

The Cell Gym 04.24.18

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Skills

Clean

Metcon

A: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

These are full cleans

Rest 3 min between A and B

B: Clean (3-3-3 @ 10-20% less than used for A)

Clean

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Whiteboard:

Tuesday, April 24, 2018

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

9:38

135# clean, bench dips

2

Butch
Leckey

7:00 PM WOD

10:25

145LB BENCH DIPS

3

Merlin
Rowley

5:00 PM WOD

11:02

75#

4

Trevor
Page

5:00 PM WOD

11:08

bar dips

5

Ben
Skinner

5:30 AM WOD

14:45

135# + stationary dips

6

Jeremiah
Thorne

5:30 AM WOD

14:58

95lbs

Female Clients

1

Jeni
Jones

8:30 AM WOD (Daycare)

8:57

55# cleans med & thin bands on ring dip bars

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

10:22

55 lb; banded bar dips

3

Annette
Page

8:30 AM WOD (Daycare)

10:39

4

Brooke
Woods

5:00 PM WOD

11:46

55#, bar dips

5

Beckie
Douglas

8:30 AM WOD (Daycare)

11:48

55lb

6

Private

8:30 AM WOD (Daycare)

13:48

7

Rachel
Sunderland

5:00 PM WOD

14:57

95# bar dips ish