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Components

Deadlift

Deadlift

Deadlift

Metcon

Settings

Workout

The Cell Gym 11.04.15

Warm-up

3:00 Jump Rope
40 Skip
20M Toy Solider
20M Elbow to ankle
3 x :20 handstand hold
Partner Hang stretch
1min couch stretch

Wendler

Wendler Week #3
75% X 5
85% x 3
95% X 1+

Deadlift (75% X 5)

Deadlift

Deadlift (85% x 3)

Deadlift

Deadlift (95% X 1+)

Deadlift

* Don't forget to change the reps if you do more than 1

Metcon

Metcon (Time)

3 Rounds For time:
9 Over Rower burpees
500M Row
15 Thrusters 95/65#

Challenge

Metcon (No Measure)

20 meter hand stand walk or
log 3:00 in handstand holds against the wall

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

Whiteboard:

Wednesday, November 04, 2015

Male Clients

1

Austin
Sunderland

5:00 PM WOD

1 x 5 @ 285 lbs

1

Merlin
Rowley

5:00 PM WOD

1 x 5 @ 285 lbs

2

Butch
Leckey

7:00 PM WOD

1 x 5 @ 280 lbs

3

Trevor
Page

8:30 AM WOD (Daycare)

1 x 5 @ 265 lbs

4

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 190 lbs

5

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 175 lbs

6

Matthew
Park

8:30 AM WOD (Daycare)

1 x 5 @ 160 lbs

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 205 lbs

2

Stephanie
Nix

5:00 PM WOD

1 x 5 @ 185 lbs

3

Private

8:30 AM WOD (Daycare)

1 x 5 @ 155 lbs

4

Annette
Page

8:30 AM WOD (Daycare)

1 x 5 @ 140 lbs

4

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 140 lbs

5

Becky
Lavender

5:30 AM WOD

1 x 5 @ 135 lbs

5

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

5

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

6

sara
brova

7:00 PM WOD

1 x 5 @ 130 lbs

7

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

7

Candice
Woods

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

8

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 100 lbs

9

Allie
Quent

5:00 PM WOD

1 x 5 @ 95 lbs

9

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 95 lbs