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Workout

The Cell Gym 09.20.16

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Skills

Power Clean

Metcon

Metcon (Time)

10 rounds for time of:
5 power cleans 155/95#
10 walking lunges

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Whiteboard:

Tuesday, September 20, 2016

Male Clients

1

Austin
Sunderland

7:00 PM WOD

7:19

2

Andy
Witcher

8:30 AM WOD (Daycare)

7:59

3

#Derek
Wilcock

5:30 AM WOD

11:29

Lunges gassed me

4

Brandon
Walters

5:30 AM WOD

11:39

5

Jeremy
Mussemann

5:30 AM WOD

12:51

6

Tim
Trendler

7:00 PM WOD

16:31

7

Conner
Peterson

7:00 PM WOD

9:19

115 POWER CLEAN

8

Carlos
Flores

7:00 PM WOD

10:13

60 lb power clean

9

Ben
Skinner

5:30 AM WOD

12:35

5 sets 135# 5 sets 95#

Female Clients

1

Private

8:30 AM WOD (Daycare)

8:19

2

Emilee
Olmstead

5:00 PM WOD

9:22

3

Megan
Kypke

5:00 PM WOD

12:55

4

Ami
Bethea

5:30 AM WOD

6:21

65#

5

Kim
Riggs

5:30 AM WOD

6:23

75#

6

Rachel
Sunderland

7:00 PM WOD

7:52

had to take off weight, did 75#

7

Aleesa
Wiltbank

5:30 AM WOD

10:06

65#

8

Brooke
Woods

5:30 AM WOD

10:17

65#

9

jennifer
Loya

7:00 PM WOD

10:26

55LBS

10

Allie
Quent

5:00 PM WOD

13:45

#85