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Components

3 x 13 Back Extension

Metcon

ROMWOD

In's

3 x 13 Back Extension (3 X 13)

GHD

Warm-up

Skip 200 M
THEN
2 Rounds
13 PVC Pass Thru
13 Burpees
13 Air Squats
13 Hollow Body Rocks

WOD

Metcon (Time)

Partner WOD
Karen- 19 min time cap
300 WB rx+: 30/25, rx: 20/14
Each person does 150 WB, divide rep scheme as needed

Yoga/Mobility

Mental note

Spec Ops Training

Metcon (Time)

200 DU
THEN
Alt Cal Row with Manmakers
ROW 50-40-30-20-10-Cal
10 Count Manmakers :30/20
2-4-6-8-10

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Whiteboard:

Thursday, July 13, 2017

Male Clients

Jeremy
Springer

5:20 PM CrossFit

3 x 13

Female Clients

Janet
James

5:20 AM CrossFit

3 x 13

Leianna
Cooper

9:30 AM CrossFit

3 x 13

Tracy
Auber

5:20 PM CrossFit

3 x 13