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Metcon

Metcon

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Workout

160928

Metcon (Time)

speed wod
3 rounds
25 double unders
10 pullups
5 minute time cap

Metcon (Time)

at the 5 minute mark:
3 rounds for time:
400 meter run
15 shoulder to over head 135/95
30 double unders
10 pullups

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Whiteboard:

Wednesday, September 28, 2016

Male Clients

1

Russell
Cote

4:30 PM WOD

1:33

2

Taylor
Jacobson

6:00 AM WOD

1:39

3

Shane
Clay

4:30 PM WOD

1:41

4

Mason
Watts

6:00 AM WOD

1:48

Josh thank you for keeping me on the right track with my DU.

5

Boyd
VanDam

9:30 AM WOD

2:00

6

Justin
Schelin

5:00 AM WOD

2:04

7

Josh
Langston

9:30 AM WOD

2:10

8

Ryan
Michler

6:00 AM WOD

2:25

9

James
Bennett

9:30 AM WOD

2:52

10

Benjamin
Lee

4:30 PM WOD

3:08

11

Gordon
Dotson

6:00 AM WOD

3:17

12

Cody
Paletta

4:30 PM WOD

3:49

singles

13

Gage
Gardiner

6:00 AM WOD

4:25

14

Kannon
Ahlstrom

5:30 PM WOD

5:00

2 rounds +67

Female Clients

1

Jessica
Langston

9:30 AM WOD

1:54

2

Kaelee
Clifford

9:30 AM WOD

2:01

3

Ann
Schelin

5:00 AM WOD

2:38

4

Casee
Richmond

5:00 AM WOD

2:45

DU=My Nemesis

5

Julie
Winder

9:30 AM WOD

3:14

6

Jaci
Watts

9:30 AM WOD

3:24

7

Charo
Shamo

4:30 PM WOD

3:00

8

Syndi
Blackmore

9:30 AM WOD

3:23

9

Olivia
Austin

9:30 AM WOD

4:00

only 5 pu but RXd them

10

Natalie
McLaws

4:30 PM WOD

4:20

11

Miki
Rowan

4:30 PM WOD

5:00

100 reps, singles