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Metcon

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Workout

181219

Metcon (Time)

3 rounds for time:
13 front squats 135/95
15 pull-ups
200 meter single plate carry 45/25lbs
rest 2 miutes
cash out: INCLUDED for time
25/18 calorie row

*22 minute cap
*Carry the plate any way you'd like. RX only to take the plate on and off your bar every round.
*NO 2 minute rest on 3rd round

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Whiteboard:

Wednesday, December 19, 2018

Male Clients

1

Cory
Ashby

6:00 AM WOD

12:47

2

Kody
Wilson

6:00 AM WOD

13:54

3

Kacen
Gubler

5:00 AM WOD

14:43

Suck at Pull-ups

4

Boyd
VanDam

9:30 AM WOD

16:02

5

James
Bennett

9:30 AM WOD

18:27

6

Ryan
Michler

6:00 AM WOD

18:36

7

Luke
Robinson

4:30 PM WOD

19:14

8

Bryan
Winder

6:00 AM WOD

16:10

ring pulls

9

Orion
Stout

9:30 AM WOD

18:25

Female Clients

1

Olivia
Sanders

9:30 AM WOD

16:45

2

Charo
Shamo

5:30 PM WOD

14:09

3

Maria
Gonzales

4:30 PM WOD

15:40

4

Natalie
McLaws

4:30 PM WOD

15:57

65# squats, 15# plate carry

5

Barbara
Cox

9:30 AM WOD

16:21

6

Jocelyn
Sackett

9:30 AM WOD

16:22

55# /ring row

7

Yesenia
Leavitt

4:30 PM WOD

16:45

55#

8

Jamie
Lucky

9:30 AM WOD

17:55

65lbs; black AND green bands for pullups

9

Chantel
Robinson

4:30 PM WOD

19:34

Strict banded pull-ups