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Components

Weighted Pull-ups

Metcon

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Workout

The Cell Gym 7.18.19

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Strength

Weighted Pull-ups (2.2.2.2)

The Strict Pull-up

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
60 single unders
15 hang power cleans 95/55
60 single unders
15 hanging knee raises

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
30 double unders
15 power cleans 115/80
30 double unders
10 toes to bar

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

Whiteboard:

Thursday, July 18, 2019

Male Clients

Brandon
Edwards

7:00 PM Open Gym/ WOD

1 x 2 @ 65 lbs

2 REPS 80

Trevor
Page

5:00 PM WOD

4 x 2 @ 35 lbs

Justin
Flink

5:30 AM WOD

4 x 2 @ 20 lbs

2 @ 10 and 2 @ 20

Ben
Skinner

5:30 AM WOD

1 x 2 @ 20 lbs

Greg
Gosper

5:30 AM WOD

4 x 2 @ 0 lbs

grey band

Tim
Schomaker

5:30 AM WOD

4 x 2 @ 0 lbs

With big band

Female Clients

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 2 @ 25 lbs

Carly
Peterson

5:00 PM WOD

1 x 2 @ 0 lbs

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