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Components

Metcon

Metcon

Settings

Workout

Saturday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Team WOD as Group of 2 or 3

Part 1
Each partner spends 15 minutes
to find 3 rep Deadlift

*First score is total weight

Then…Part 2
15 minute AMRAP
500m Row
40 Step Ups (24/20)
40 Abmat Sit Ups

Metcon (Weight)

Each partner (Teams of 3) spends 15 minutes to find 3 rep Deadlift

*Score is total weight

Metcon (AMRAP - Rounds and Reps)

Partner WOD (Teams of 3)
15 minute AMRAP
500m Row
40 Step Ups (24/20)
40 Abmat Sit ups

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

Whiteboard:

Saturday, August 15, 2015

Male Clients

1

Frayne
Abernathy

8:30 AM

995 lbs

That's all the back has these days

1

John
Langenfeld

8:30 AM

995 lbs

1

Tom
Whatton

8:30 AM

995 lbs

405x3

2

Justin
Flatt

9:30 AM

975 lbs

415#

2

Luke
Swanson

9:30 AM

975 lbs

#225

3

John
Tysinger

9:30 AM

630 lbs

225 steph 405 jphn

4

Rek
Soh

8:30 AM

605 lbs

305

5

Ryan
Gehringer

9:30 AM

975 lbs

6

Tyler
Pennypacker

9:30 AM

415 lbs

Female Clients

1

Stephanie
Tysinger

9:30 AM

630 lbs

225 steph, 405 john

2

Erin
Adamaitis

8:30 AM

605 lbs

155#

2

Jen
MacCarthy

8:30 AM

605 lbs

145

3

Michelle
Shuck

8:30 AM

525 lbs

each pulled 175 (Michelle & Suzanne!)

3

Suzanne
Smith

8:30 AM

525 lbs

4

Michelle
Perno

8:30 AM

525 lbs

175# each

5

Brittany
Dirmann

9:30 AM

415 lbs

205 britt 210 tyler

6

Rachel
Klahr

9:30 AM

170 lbs

6

Stephanie
Ravencraft

9:30 AM

170 lbs