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Components

Back Squat

Metcon

Metcon

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Workout

The Cell Gym 11.23.18

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Back Squat (3.3.3.3 getting heavier)

Back Squat

Metcon

Metcon (Time)

LIFE
4 rounds
500m row
8 power snatch 75/45
10 KB Deadlift 70/55
40m farmer walk 55/35

Metcon (Time)

SPORT
4 Rounds
500m row
8 power snatch 95/65
10 deadlift 185/115
40m farmer walk 70/55

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

Whiteboard:

Friday, November 26, 2021

Male Clients

1

Ben
Skinner

WOD: 8:00 AM

1 x 3 @ 245 lbs

2

Brandon
Walters

WOD: 8:00 AM

1 x 3 @ 185 lbs

3

Greg
Skidmore

WOD: 8:00 AM

1 x 3 @ 165 lbs

4

Travis
Sibley

WOD: 8:00 AM

2 x 4 @ 155 lbs

Female Clients

1

Christina
Mayes 🏋🏃💃🤓

WOD: 8:00 AM

4 x 3 @ 115 lbs

2

Becky
Lavender

WOD: 8:00 AM

0 x 0 @ 0 lbs