Public Whiteboard

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Components

Goblet Squat

KB Deadlift

Metcon

LeanX{8/8/15}

Warm-up

400m Run
ROM Drills

Weightlifting

10 minutes to complete:

Goblet Squat (5x5)

KB Deadlift (5x5)

Metcon

Metcon (Time)

Partner WOD:
In teams of 2 w/ only one person working at a time-
50-40-30-20-10 Reps for Time:
AKBS
Pull-Ups
Partner Wall Balls

-Rest 5 min then-

Metcon (Time)

50-40-30-20-10 Reps for Time:
DB Thrusters
Box Jumps

Cash-Out

Easy 500m Row

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

Whiteboard:

Saturday, August 08, 2015

Male Clients

Female Clients

Jennifer
Vincent

9:30am Lean X

1 x 5 @ 35 lbs