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Components

Deadlift

Metcon

Friday

Metcon

Deadlift (6@60%,6@70%,4@75% 3x)

Deadlift

Strength

Metcon (Time)

LIFE
800m run
then:
10 Rounds
5 DB Thrusters 30/20
3 Power Cleans 95/65
5 burpees

Metcon (Time)

SPORT
For Time:
800m run
then:
10 rounds
5 wallball 20/14
3 power cleans 135/95
1 bar muscle up

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

Whiteboard:

Friday, December 17, 2021

Male Clients

Butch
Leckey

Friday Throwdown

3 x 4 @ 405 lbs

540 base

Greg
Gosper

WOD 5:30am

1 x 4 @ 235 lbs

Travis
Sibley

WOD 5:30am

2 x 4 @ 205 lbs

Greg
Skidmore

WOD 5:30am

1 x 4 @ 175 lbs

Ryan
Boyer

WOD 5:30am

3 x 4 @ 155 lbs

Brandon
Walters

WOD 5:30am

4 x 3 @ 285 lbs

Female Clients

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 4 @ 185 lbs

Alva
Lopez

WOD: 5:00 PM

3 x 4 @ 135 lbs