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Components

Snatch Balance

Metcon

The Cell Gym 6.28.19

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Strength

Snatch Balance (5.5.5.5 getting heavier)

Snatch Balance

Metcon

Metcon (Time)

LIFE
4 Rounds for Time:
10 DB Power Cleans 30/20
10+10 Banded Pull and rotate
30 Kettlebell swings 55/35

Metcon (Time)

SPORT
4 Rounds for Time:
10 Thrusters 95/65
3 Rope Climbs
20 Kettlebell swings 70/55

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

Whiteboard:

Friday, July 01, 2022

Male Clients

Grif
Hiatt

WOD 5:30am

1 x 5 @ 175 lbs

Travis
Sibley

WOD 5:30am

4 x 5 @ 105 lbs

Jonathan
Vargas

WOD: 5:00 PM

4 x 5 @ 95 lbs

worked on form

Jason
Marley

WOD 5:30am

1 x 5 @ 0 lbs

Bench 2x20@ 135lbs and 2x10@225

Female Clients

Alma
Aguilar

WOD 5:30am

1 x 5 @ 65 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 5 @ 55 lbs

last round not great

Alva
Lopez

WOD: 5:00 PM

3 x 5 @ 25 lbs