Public Whiteboard

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Components

Back Squat

Metcon

Friday

Warm-up

Trainers Choice (No Measure)

2 Rounds

250M Row/ 10 Cal
10 Jumping Squats
10 Plank Jacks
10 Pushups
10 Toes to Hands
10 kips on rig

Monster Walks

Weightlifting

Back Squat (10x4)

4 EMOM 10 Min

20x0 tempo

60+%

ZOOM
3030 Tempo

Cash out 2:00min max effort squat with weight

Metcon

Metcon (Time)

21-15-9

Hang Squat Clean 115/85
TTB
Pike Push up from box

Zoom
Hang Squat Clean
Toes to Hands
Pike Push Ups

Scale Accordingly

Extra Credit

Metcon (No Measure)

Z PRESS 4X10

Back Rack Step ups 5x10

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

Whiteboard:

Friday, June 26, 2020

Male Clients

Jason
Hoy

AM WOD 6:45

10 x 4 @ 205 lbs

Thomas
Gaffney

AM WOD 6:45

10 x 4 @ 185 lbs

Private

PM WOD 4:45

10 x 4 @ 155 lbs

Female Clients

Delise
Hoy

AM WOD 6:45

10 x 4 @ 115 lbs