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Components

Fran

Metcon

Settings

Workout

The Cell Gym 12.02.16

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Skills

Pull-ups
(Kipping swing
Butterfly
Etc ) work on whatever you are trying to get better at.

Metcon

Rest 7min between A and B

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
3 HSPU
3 Burpees

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

Whiteboard:

Friday, December 02, 2016

Male Clients

1

Matthew
Foster

Friday Evening WOD

5:06

2

Devin
Day

Friday Evening WOD

5:09

3

Ammon
Woods

Friday Evening WOD

5:44

4

Andy
Witcher

8:30 AM WOD (Daycare)

7:45

fatty 2.0

4

Merlin
Rowley

Friday Evening WOD

7:45

5

Danny
Lopez

Friday Evening WOD

8:35

6

Ben
Skinner

5:30 AM WOD

8:38

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

6:25

2

Private

8:30 AM WOD (Daycare)

11:29

3

Alva
Lopez

Friday Evening WOD

6:27

35# thruster (injured shoulder) scap pull ups

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

7:15

45# BUT I got 3 butterfly pull-ups in!

5

Megan
Kypke

Friday Evening WOD

7:20

I thought I had #65 but turns out I can't add 🙄 #55

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

8:17

35# thrusters, banded pull ups

7

Allie
Quent

Friday Evening WOD

8:37

#53

8

Aleesa
Wiltbank

Friday Evening WOD

9:00

55# thrusters for 21, 45# for 15 and 9

9

Patti
Rowley

Friday Evening WOD

9:41

55# thrusters

10

Mindy
Holman

8:30 AM WOD (Daycare)

10:55

45 lb

11

Tawnya
Gray

Friday Evening WOD

11:00

25# thrusters Ring pullups

12

jennifer
Loya

8:30 AM WOD (Daycare)

11:13

40lbs