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Components

Metcon

Settings

Workout

150731

Metcon (Time)

sprint wod
200 meter run
30 power snatches 95/65

rest exactly 5 minutes

sprint wod
3 rounds
10 pull-ups
10 over head squats 95/65

rest exactly 5 minutes

sprint wod
250 meter row
30 dead lifts 225/145

go in waves off the rowers if needed

score is total time including rest

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Whiteboard:

Friday, July 31, 2015

Male Clients

1

Matt
Clifford

10:30 AM WOD

17:55

2:52,10:19

2

Kamron
Wootton

9:30 AM WOD

18:30

3

Josh
Langston

9:30 AM WOD

20:21

splits 2:56 & 11:29

4

Gordon
Dotson

9:30 AM WOD

25:30

did front squats

Female Clients

1

Tonya
Foster

4:30 PM WOD

20:06

3:54, 12:01, 20:06

2

Mallorie
Nielson

9:30 AM WOD

21:26

3

Haley
Clay

5:00 AM WOD

22:48

4

Shania
Merritt

9:30 AM WOD

23:54

5

Lara
Fitts

4:30 PM WOD

25:23

Felt so heavy today!!

6

Julie
Winder

9:30 AM WOD

25:28

7

Andrea
Tomlinson

9:30 AM WOD

26:19

8

Jennifer
Iverson

9:30 AM WOD

26:38

9

Dawn
Hansen

10:30 AM WOD

32:45

YA!!! rx pull ups!

10

Charo
Shamo

4:30 PM WOD

20:46

125#DL

11

Melissa
Rogers

9:30 AM WOD

22:01

12

Olivia
Austin

9:30 AM WOD

0:00

DId my own thing back issues