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Components

Back Squat

Metcon

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (5x3)

E2M
80%+

Metcon

Metcon (Time)

1k Row
50 Alternating Pistols
30 Hang Cleans 185/125lbs

*More Options:
Attempt single leg squat to a box
Light goblet squats instead of Pistols
Lighter Hang Cleans

Extra Credit

Metcon (Time)

21-15-9
Strict HSPU
Toes to Bar
10 Minute Cap
*More Options:
Less strict HSPU
Kipping HSPU

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Whiteboard:

Monday, June 17, 2019

Male Clients

1

Mark
Smith

AM WOD 5:30

5 x 3 @ 365 lbs

2x335, 3x365

2

Jake
Schwyzer

PM WOD 4:30

5 x 3 @ 315 lbs

3

Private

PM WOD 4:30

5 x 3 @ 295 lbs

3

Sean
Chinana

AM WOD 11:30

5 x 3 @ 295 lbs

4

Jonathan
Longdon

AM WOD 5:30

5 x 3 @ 285 lbs

255,265,275,285x2

5

Travis
Rawlins

AM WOD 11:30

5 x 3 @ 275 lbs

6

Andy
Relford

PM WOD 5:30

5 x 3 @ 235 lbs

7

Ryan
Katona

PM WOD 6:30

5 x 3 @ 205 lbs

Female Clients

1

Chelsea
McGivney

AM WOD 6:30

5 x 3 @ 175 lbs

2

Cassy
Lovato 🕊

PM WOD 3:30

5 x 3 @ 165 lbs

2

Private

PM WOD 3:30

5 x 3 @ 165 lbs

3

Kelli
Watkins

AM WOD 5:30

5 x 3 @ 155 lbs

145, 145, 150, 155, 155

4

Angelica
Lopez

AM WOD 11:30

5 x 3 @ 80 lbs