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Components

Deadlift

Metcon

Metcon

Settings

Workout

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

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Whiteboard:

Friday, December 18, 2020

Male Clients

1

Russell
Linman

WOD: 5:00 PM

1 x 4 @ 365 lbs

2

Jeremiah
Thorne

WOD 5:30am

2 x 4 @ 355 lbs

3

Ben
Skinner

WOD 5:30am

3 x 4 @ 275 lbs

4

Brandon
Walters

WOD 5:30am

3 x 4 @ 255 lbs

5

Greg
Gosper

WOD 5:30am

3 x 4 @ 235 lbs

6

Travis
Sibley

WOD: 6:45 AM

3 x 4 @ 225 lbs

6

Tim
Schomaker

WOD 5:30am

1 x 4 @ 225 lbs

Right glute/hammy pulled. Don’t feel like making it worse... Weig...

7

Danny
Johnson

WOD: 6:45 AM

1 x 4 @ 205 lbs

Female Clients

1

Annette
Page

WOD: 5:00 PM

3 x 4 @ 175 lbs

2

Laura
Peterson

WOD: 8:45 AM

1 x 4 @ 160 lbs

3

Patti
Rowley

WOD: 5:00 PM

3 x 4 @ 145 lbs

4

Melanie
Bloomfield

WOD 5:30am

1 x 4 @ 105 lbs

5

Maya
Lopez

WOD: 5:00 PM

1 x 4 @ 85 lbs