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Components

Front Squat

Fran

Death by Burpees

Settings

Workout

The Cell Gym 08.05.16

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Skills

Front squat

Front Squat

Front Squat

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Challenge

Death by Burpees

Every minute complete one additional burpee from the previous count. e.g. first minute 1 burpee, 2nd minute 2 burpees, etc

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Whiteboard:

Friday, August 05, 2016

Male Clients

1

Jeremy
Mussemann

5:30 AM WOD

3 x 3 @ 225 lbs

2

Grif
Hiatt

5:30 AM WOD

3 x 3 @ 185 lbs

3

Ben
Skinner

5:30 AM WOD

3 x 3 @ 125 lbs

4

Brandon
Walters

5:30 AM WOD

1 x 3 @ 135 lbs

Female Clients

1

Maralyn
Nava

8:30 AM WOD (Daycare)

3 x 3 @ 115 lbs

2

Jenn
VanderLinden

5:30 AM WOD

3 x 3 @ 85 lbs

3

Private

8:30 AM WOD (Daycare)

3 x 3 @ 55 lbs

3

Mindy
Holman

8:30 AM WOD (Daycare)

3 x 3 @ 55 lbs

4

jennifer
Loya

5:30 AM WOD

3 x 3 @ 35 lbs

front squats

5

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 3 @ 75 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

2 x 3 @ 85 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

5

Brooke
Woods

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs