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Deadlift

Metcon

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Workout

The Cell Gym 08.21.17

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Metcon

warm up and then make these As Heavy As Possible

A: Deadlift (EMOM for 15 min 3 Deadlifts)

Deadlift

B: Metcon (AMRAP - Rounds)

EMOM for 10 Min
2 Shuttle Sprints length of the gym (1 = sprint forward and backward)

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Whiteboard:

Monday, August 21, 2017

Male Clients

1

Butch
Leckey

Open Gym 7:00pm

15 x 3 @ 365 lbs

2

Matthew
Foster

5:00 PM WOD

15 x 3 @ 315 lbs

3

Ben
Skinner

5:30 AM WOD

15 x 3 @ 295 lbs

3

Trevor
Page

5:00 PM WOD

15 x 3 @ 295 lbs

4

Andy
Luna

Open Gym 7:00pm

15 x 3 @ 235 lbs

4

Paul
Stratton

5:30 AM WOD

15 x 3 @ 235 lbs

5

Jeremiah
Thorne

5:30 AM WOD

15 x 3 @ 200 lbs

6

Michael
Thurber

8:30 AM WOD (Daycare)

15 x 3 @ 175 lbs

10 at 175lbs 5 at 195 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

15 x 3 @ 195 lbs

1

Maralyn
Nava

5:00 PM WOD

15 x 3 @ 195 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

15 x 3 @ 165 lbs

Last 7, 185

3

Alva
Lopez

8:30 AM WOD (Daycare)

15 x 3 @ 145 lbs