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Components

Metcon

Death by Burpees

Settings

Workout

The Cell Gym 02.19.16

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Skills

KB Swing

Metcon

Metcon (Time)

3 Rounds for time:
500M Row
15 Head Cutters 53/35#
400M Run
15 American KB Swings 53/35#

https://www.youtube.com/watch?v=tJA07NpN7pM

Challenge

Death by Burpees

Every minute complete one additional burpee from the previous count. e.g. first minute 1 burpee, 2nd minute 2 burpees, etc

Death by burpees
Starting at 7

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

Whiteboard:

Friday, February 19, 2016

Male Clients

1

Matthew
Foster

5:30 AM WOD

19:56

2

Hunter
Smith

5:30 AM WOD

21:01

3

Ryan
Arnett

5:30 AM WOD

22:17

4

Eric
Dixon

5:30 AM WOD

23:35

5

JD
Jarvis

5:30 AM WOD

24:20

6

Tad
Brown

5:30 AM WOD

24:49

35lb

Female Clients

1

Private

8:30 AM WOD (Daycare)

20:40

2

Becky
Lavender

5:30 AM WOD

21:28

3

Candice
Woods

8:30 AM WOD (Daycare)

21:49

4

Ami
Bethea

8:30 AM WOD (Daycare)

22:22

5

Megan
Kypke

Friday Evening WOD

23:45

6

Brooke
Woods

5:30 AM WOD

24:53

7

Private

5:30 AM WOD

27:32

8

Allie
Quent

Friday Evening WOD

22:01

#35, russian KB

9

Vanessa
Baldwin

Friday Evening WOD

22:51

25lb modified with Russian KB swing

10

Crissy
White Wolf

8:30 AM WOD (Daycare)

23:45

only two rounds

11

Melanie
Bloomfield

5:30 AM WOD

25:23

25#

12

Lacey
Grainger

8:30 AM WOD (Daycare)

26:14

200M Walk | 5 Air Squats/Round | 25# KB

13

Jessica
Park

8:30 AM WOD (Daycare)

29:30

#25, 400 meter walk,

14

Tami
Heinl

8:30 AM WOD (Daycare)

30:00

2 rounds plus 500meter row