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Components

Diane

Settings

Workout

Friday

Warm-up

15 mins

Gymnastics

30 mins

Kipping Pull-up Progressions

3x20 sec active holds

3x10 scap pulls

3x10-15 beat swings

3 sets of 5-10 kipping pullups or C2B

Metcon

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

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Whiteboard:

Friday, December 16, 2016

Male Clients

1

Jason
Cansler

5:00 PM CrossFit

4:45

2

Brandon
Dirmann

9:00 AM CrossFit

5:28

3

Brad
Brodzinski

5:00 PM CrossFit

6:33

135 lb

4

Todd
McDaniel

6:00 AM CrossFit

7:09

185#, 21 & 8 HSPU, balance Pike PU

5

Jeb
Ware

9:00 AM CrossFit

7:52

155#, box pike PU then knee for last rd

6

Jarrod
Steck

11:00 AM CrossFit

8:35

225 on deadlift. two mats on HSPU

Female Clients

1

Jenny
Rosas

6:00 PM CrossFit

4:37

2

Jennifer
Rosa

9:00 AM CrossFit

5:32

3

Sarah
Cote

6:00 AM CrossFit

5:45

dl @85 hand release push ups

4

Michelle
Perno

5:00 PM CrossFit

5:52

125#, hand release push ups

5

Courtney
Schuler

11:00 AM CrossFit

5:55

115# box pu

6

Lorin
Scates

6:00 PM CrossFit

6:04

65 pound deadlifts

7

Jasmine
Nivens

11:00 AM CrossFit

6:26

8

Cassie
Steck

11:00 AM CrossFit

9:00

155lbs hspu with 2 mats with some pike