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Metcon

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Workout

The Cell Gym 09.04.15

Warm-up

Warm Up
200M Run
then 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
1 minute couch stretch each side

Skills

Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

18 AMRAP
200M Run
9 Squat Cleans 135/85#
6 Burpee Pull Ups (RX+ Burpee Bar MU)

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

Whiteboard:

Friday, September 04, 2015

Male Clients

1

Devin
Day

8:30 AM WOD (Daycare)

3 + 12

2

Jeremy
Mussemann

5:30 AM WOD

3 + 4

3

Patrick
Gonzales

Friday Evening WOD

3 + 1

4

Merlin
Rowley

5:30 AM WOD

4 + 1

Cleans without squats

5

Andy
Witcher

5:30 AM WOD

4 + 0

#95 after first rnd

Female Clients

1

Private

8:30 AM WOD (Daycare)

3 + 14

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 + 12

3

Private

8:30 AM WOD (Daycare)

3 + 0

4

Becky
Lavender

5:30 AM WOD

4 + 13

55#

5

Jenn
VanderLinden

5:30 AM WOD

4 + 12

65

6

Aleesa
Wiltbank

5:30 AM WOD

4 + 11

35# on squat

7

Allie
Quent

5:30 AM WOD

4 + 0

7

Brittney
Blount

8:30 AM WOD (Daycare)

4 + 0

+100 m 65 lb

8

Ami
Bethea

8:30 AM WOD (Daycare)

3 + 7

Rx except 65#

8

Ashley
Nelson

8:30 AM WOD (Daycare)

3 + 7

35#

9

Candice
Woods

8:30 AM WOD (Daycare)

3 + 6

10

Heidi
Mussemann

8:30 AM WOD (Daycare)

3 + 4

#65, plate jump PU's

11

Patti
Rowley

8:30 AM WOD (Daycare)

2 + 11

Ring rows, 35lb squat cleans