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Workout

The Cell Gym 01.06.17

Warm-up

Partner

500M Row
Partner med ball tosses
- 10 right
- 10 left
- 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)

Skills

One arm KB swing to row

Metcon

Metcon (Time)

5 rounds for time
9 OHS 95/65#
9 one arm KB swing to row (each arm) 35/25#
200M Run

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Whiteboard:

Friday, January 06, 2017

Male Clients

1

Brandon
Walters

8:30 AM WOD (Daycare)

11:11

2

Ammon
Woods

Friday Evening WOD

12:06

3

#Derek
Wilcock

Friday Evening WOD

12:13

4

Ryan
Moody

8:30 AM WOD (Daycare)

12:34

5

Danny
Lopez

Friday Evening WOD

15:03

6

Ben
Skinner

5:30 AM WOD

11:31

55# OHS

7

Brad
Bosley

5:30 AM WOD

13:50

8

Merlin
Rowley

Friday Evening WOD

15:45

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

12:37

OHS🤗❤

2

Sarah
Hill

8:30 AM WOD (Daycare)

14:21

3

Allie
Quent

Friday Evening WOD

15:53

4

Mindy
Holman

8:30 AM WOD (Daycare)

12:25

35 lb, 15 lb

5

Melanie
Bloomfield

5:30 AM WOD

12:30

35# ohs

6

Monica
Spencer

8:30 AM WOD (Daycare)

12:46

7

Maralyn
Nava

5:30 AM WOD

13:32

#55

7

Patti
Rowley

Friday Evening WOD

13:32

8

Alva
Lopez

Friday Evening WOD

14:40

45# OHS, 26# kbs row

9

jennifer
Loya

8:30 AM WOD (Daycare)

15:10

55lb OHS 25lb kb

10

Megan
Kypke

Friday Evening WOD

16:30

#55

11

Courtney
Davis

Friday Evening WOD

17:10

45#

12

Cristin
Haase

Friday Evening WOD

0:00