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Back Squat

Metcon

Settings

Workout

The Cell Gym 7.6.15

Warm-up

40m run
40m skip
20m elbow to ankle
20m over the hurdle
20m quad walk
20m inchworm
20m bear crawl
20m lunges
20m broad jump
20m lunge lunge flip
10 single leg touches each leg
10 scorpion stretch ea side

Weightlifting

Back Squat (5@60%, 4@70%, 3@80%, 2@85%, max reps@85%)

Back Squat

Every 4 minutes, for 20 minutes (5 sets)

Metcon

Metcon (Distance)

5 rounds
30 sec row, max distance
30 sec rest

Record shortest distance rowed

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

Whiteboard:

Monday, July 06, 2015

Male Clients

1

Matthew
Foster

5:00 PM WOD

1 x 8 @ 315 lbs

2

Trevor
Page

7:00 PM WOD

1 x 9 @ 225 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 325 lbs

felt heavy today

4

Butch
Leckey

7:00 PM WOD

1 x 5 @ 265 lbs

5

Brandon
Walters

5:30 AM WOD

1 x 5 @ 230 lbs

6

Patrick
Gonzales

5:00 PM WOD

1 x 5 @ 225 lbs

7

Dane
Rohner

5:00 PM WOD

1 x 4 @ 195 lbs

8

Lee
Nix

5:00 PM WOD

1 x 3 @ 205 lbs

feels good to be back!!!

9

Jon
Crismon

5:00 PM WOD

1 x 2 @ 185 lbs

10

Randy
Blount

5:30 AM WOD

1 x 1 @ 286 lbs

11

Ryan
Arnett

5:30 AM WOD

1 x 1 @ 215 lbs

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 6 @ 250 lbs

2

Trisni
Justesen

5:30 AM WOD

1 x 5 @ 155 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 125 lbs

4

Maralyn
Nava

5:30 AM WOD

1 x 4 @ 155 lbs

back hurting!!

5

Stephanie
Nix

5:00 PM WOD

1 x 3 @ 205 lbs

6

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 4 @ 145 lbs

7

Rachel
Hutzler

7:00 PM WOD

1 x 5 @ 115 lbs

8

Private

7:00 PM WOD

1 x 5 @ 105 lbs

9

Annette
Page

7:00 PM WOD

1 x 3 @ 160 lbs

10

Meghan
Hyer

5:30 AM WOD

1 x 5 @ 90 lbs

max 85%

11

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

12

Brittney
Blount

8:30 AM WOD (Daycare)

1 x 2 @ 150 lbs

13

Alva
Lopez

8:30 AM WOD (Daycare)

5 x 1 @ 70 lbs