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Back Squat

Metcon

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Workout

The Cell Gym 04.27.18

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Back Squat (3 x 7)

Back Squat

Metcon

Metcon (Time)

4 Rounds
500M Row
11 Push Press (115/65#)
11 Overhead Squats (115/65#)

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Whiteboard:

Friday, April 27, 2018

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 7 @ 205 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 7 @ 245 lbs

Female Clients

1

Stephanie
Nix

Friday Evening WOD

3 x 7 @ 165 lbs

2

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

3 x 7 @ 105 lbs

3

Jeni
Jones

8:30 AM WOD (Daycare)

3 x 7 @ 90 lbs

4

Maralyn
Nava

5:30 AM WOD

2 x 7 @ 155 lbs

4

Alva
Lopez

Friday Evening WOD

1 x 7 @ 105 lbs

1 @ 85, 1 @ 95

4

Private

5:30 AM WOD

1 x 7 @ 145 lbs

4

Melanie
Bloomfield

5:30 AM WOD

1 x 7 @ 100 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 7 @ 155 lbs