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Metcon

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Workout

180611

Metcon (Time)

For time:
21-15-9
-alternating dumbbell snatch 50/35
-pull-ups
3 minutes rest then:
21-15-9
-box step overs 20inch w/single dumbbell 50/35
-burpees over the dumbbell

*24 minute time cap
*Hold the DB any position crossing over the box, both feet must touch the top of the box.

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

Whiteboard:

Monday, June 11, 2018

Male Clients

1

Russell
Cote

4:30 PM WOD

11:48

2

Kody
Wilson

5:00 AM WOD

14:58

3

Boyd
VanDam

9:30 AM WOD

16:33

4

Ryan
Michler

6:00 AM WOD

17:09

5

Cody
Johnson

5:30 PM WOD

18:08

6

Benjamin
Lee

4:30 PM WOD

18:49

7

Clark
Harrison

9:30 AM WOD

17:27

35# DB; red band on PU's

Female Clients

1

Susannah
Stout

9:30 AM WOD

18:17

2

Miki
Rowan

4:30 PM WOD

19:34

7:31, 9:03

3

Shelly
Howard

4:30 PM WOD

20:30

Holy out of shape! I about died!

4

Brooke
Wright

9:30 AM WOD

21:24

5

Jennifer
Guzman

9:30 AM WOD

24:30

DB facing burpee, tore hands

6

Jessica
Langston

6:00 AM WOD

14:59

1 min plank no PU’s

7

Natalie
McLaws

5:30 PM WOD

16:29

20# dB

8

Rebecca
Bell

5:00 AM WOD

16:30

15lb DB

9

Bergen
Meyer

5:30 PM WOD

17:38

25lb DB

10

Tricia
Michler

5:00 AM WOD

17:52

Banded PU’s

11

Angel
Johnson

9:30 AM WOD

18:10

12

Chantel
Robinson

4:30 PM WOD

19:46

35 # (mod pullups)

13

Dawn
Hansen

9:30 AM WOD

20:45

14

Jocelyn
Sackett

9:30 AM WOD

21:34

25# DB, green band pull ups