Public Whiteboard

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Components

Metcon

Back Squat

Settings

Workout

161117

Metcon (Time)

20-10-5
kb swings 53/35
hspu (ab mat)
back squats 135/95
Then:

Back Squat (Build to a 1x5 max from the rack.)

Back Squat

Until the 35 minute mark

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

Whiteboard:

Thursday, November 17, 2016

Male Clients

1

Mason
Watts

6:00 AM WOD

4:47

2

Shane
Clay

4:30 PM WOD

5:26

3

Justin
Schelin

5:00 AM WOD

6:40

All UB

4

Matt
Clifford

6:00 AM WOD

9:55

5

Gordie
Dotson

9:30 AM WOD

12:30

6

Clark
Harrison

4:30 PM WOD

9:03

7

Lincoln
Johnson

5:30 PM WOD

10:15

8

Benjamin
Lee

4:30 PM WOD

11:25

No RX HSPU

9

Luke
Robinson

4:30 PM WOD

13:30

Female Clients

1

Korina
Darger

9:30 AM WOD

8:35

2

Jessica
Langston

6:00 AM WOD

8:37

3

Casee
Richmond

5:00 AM WOD

9:06

Squats Soooo slow

4

Natalie
Bray

5:00 AM WOD

6:59

5

Olivia
Austin

9:30 AM WOD

7:36

rx all but hspu

6

June
Anderson

9:30 AM WOD

8:15

7

Melissa
Rogers

4:30 PM WOD

8:24

75

8

Miki
Rowan

4:30 PM WOD

8:35

85#, pathetic hspu (1" deep)

9

Treasa
Anderson

6:00 AM WOD

8:52

Rxd all but hspu

10

Lacie
VanDam

9:30 AM WOD

8:57

65lbs

11

Natalie
McLaws

4:30 PM WOD

9:14

26#kb, 45#back squats, hand stands