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Components

Metcon

Row / burpee WOD

16 min Cardio WOD

Settings

Workout

6/28/2017

In's

3x12 Glute Extensions

Yoga/Mobility

Hold Low Squat w/ KB

Warm-up

Warm up 6

2 Rounds
Run to racetrack
Inchworm (length of rig)
Power Skip back

Skill/Strength

Metcon (Calories)

10 Minutes
30 Seconds Row
30 Seconds Rest

WOD

Row / burpee WOD (Time)

30-25-20-15-10-5
Calorie Row
Burpees

Spec Ops Training

Mental note

Few more days till the next PAST test, Get your training in.

16 min Cardio WOD (AMRAP - Rounds and Reps)

every 4 min for 16 min
400 m run + 20 sit ups
Rx: as written
Rx+: Sit ups with PVC pipe behind head

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

Whiteboard:

Wednesday, June 28, 2017

Male Clients

1

lance
cartwright

CrossFit/Foundations 6:30...

137 Calories

2

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

136 Calories

3

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

133 Calories

4

Private

5:20 PM CrossFit

125 Calories

5

Jeremy
Springer

5:20 PM CrossFit

118 Calories

5

Nicholas
Siburt

9:30 AM CrossFit

118 Calories

6

Frank
Valeriani

4:10PM CrossFit

115 Calories

level 9

7

Matt
Osborn

CrossFit/Foundations 6:30...

104 Calories

8

Sonny
Ruff

4:10PM CrossFit

84 Calories

Female Clients

1

Lauren
Leet

CrossFit/Foundations 6:30...

102 Calories

2

Kim
Coffee

CrossFit/Foundations 6:30...

100 Calories

3

Steph
Karins

5:20 AM CrossFit

99 Calories

4

Brianne
LeBlanc

4:10PM CrossFit

95 Calories

5

Tracy
Auber

5:20 AM CrossFit

93 Calories

6

Heather
valenzuela

4:10PM CrossFit

87 Calories

7

Katie
Harris

5:20 PM CrossFit

86 Calories

8

Katie
Jaquet

4:10PM CrossFit

83 Calories

9

Heather
Powell

Lift Sesh w/ Jared 3PM-4P...

81 Calories

9 rounds of 8 + 1 round of 9

10

Leianna
Cooper

CrossFit/Foundations 6:30...

80 Calories

11

Janet
James

Lift Sesh w/ Jared 3PM-4P...

70 Calories

7 each round

11

Private

Lift Sesh w/ Jared 3PM-4P...

70 Calories

11

Private

4:10PM CrossFit

70 Calories

12

Stephanie
Alarcon

6:30 AM CrossFit

76 Calories

13

jennifer
wujciak

5:20 PM CrossFit

66 Calories

14

Geralynn
Hughes

6:30 AM CrossFit

64 Calories