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Workout

The Cell Gym 7.3.15

Warm-up

40m jog
40m skip
20m toy soldier
20m heel walk
20m lunge and reach
20m inch worm
10 air squats
5 squat jumps
10 ring rows
3 strict pullups

Metcon

Metcon (AMRAP - Rounds and Reps)

30 min AMRAP
In teams of 2, one person working at a time, perform the following:
12 situps (partner 1)
12 KB Sumo deadlift high pull (partner 2)
12 jumping sqauts (partner 1)
6 pullups (partner 2)
200m run (partner 1)
(partner 2 will begin sit-ups when partner 1 completes 200m run)

Challenge

Metcon (Time)

max hang on pull up bar

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

Whiteboard:

Friday, July 03, 2015

Male Clients

1

Brandon
Walters

8:30 AM WOD (Daycare)

15 + 42

Team Walters

2

Jeffrey
Thomas

8:30 AM WOD (Daycare)

15 + 15

Partners w/ Kim #TeamGatorade

3

Brig
Woods

8:30 AM WOD (Daycare)

12 + 42

Team McBrig

4

Andy
Witcher

8:30 AM WOD (Daycare)

12 + 19

team Foster, 115#bb sdhps, GHD situps, Me 70#KB SDHPS

5

Danny
Lopez

5:30 AM WOD

11 + 38

w/ team derek

5

#Derek
Wilcock

5:30 AM WOD

11 + 38

6

Rich
Holien

8:30 AM WOD (Daycare)

11 + 32

7

Jeremy
Mussemann

8:30 AM WOD (Daycare)

11 + 0

Team Mussemann

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

15 + 15

WITH JEFF/ TEAM GATORADE!

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

12 + 42

+100M Team Tiffany!!!

3

Lacey
Grainger

8:30 AM WOD (Daycare)

11 + 32

Team Rich! (Kip Pull-Ups)

4

Private

5:30 AM WOD

11 + 11

5

Heidi
Mussemann

8:30 AM WOD (Daycare)

11 + 0

5

Mindy
Holman

8:30 AM WOD (Daycare)

11 + 0

6

Becky
Lavender

5:30 AM WOD

11 + 11

7

Alva
Lopez

8:30 AM WOD (Daycare)

11 + 0

ring rows, 15 lbs sdhp

8

Jessica
Park

8:30 AM WOD (Daycare)

10 + 3

red banded P/UP