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Components

Metcon

Metcon

Settings

Workout

Saturday

Warm-up

20 mins

Dynamic Warm-up

Metcon

Metcon (AMRAP - Rounds and Reps)

PARTNER WOD
10 minute AMRAP
8 ALT 100m slamball sprint carries (30/20)
20 Thrusters (Rx+135/95)(95/65)

Rest 5 minutes

Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP
4 ALT 200m medball sprint carries (30/20)
20 Power Cleans (Rx+135/95)(95/65)

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Whiteboard:

Saturday, December 12, 2015

Male Clients

1

Jose
Aguayo

8:30 AM

2 + 4

1

Kason
Davis

8:30 AM

2 + 4

1

Sam
Bowman

8:30 AM

2 + 4

2

Jason
Cansler

8:30 AM

2 + 2

30# slam

3

christopher
carroll

9:30 AM

2 + 1

4

Chad
Cockerill

8:30 AM

2 + 1

with corey

4

Justin
Higbee

9:30 AM

2 + 1

75 lbs

Female Clients

1

Jackie
Cansler

8:30 AM

2 + 2

2

Becky
Cheman

9:30 AM

2 + 2

2

Brittany
Dirmann

9:30 AM

2 + 2

solo.4 runs, 10 thrusters

2

Holli
Christ

9:30 AM

2 + 2

2

Suzanne
Smith

8:30 AM

2 + 2

3

heather
vanstory

9:30 AM

2 + 1

3

Kelly
Melton

9:30 AM

2 + 1

4

Wendy
Raider

8:30 AM

1 + 7

5

Erin
Adamaitis

8:30 AM

2 + 2

#35

6

Corey
Knight

8:30 AM

2 + 1

rx sb/35# thruster