Public Whiteboard

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Components

Shoulder Press

Metcon

The Cell Gym 2.21.19

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Strength

Shoulder Press (3@90% 3x)

Shoulder Press

Metcon (Time)

LIFE
3 Rounds
50 KB Swings 55/35
15 Burpees
20 DB Thrusters 30/20

Metcon (Time)

SPORT
3 Rounds
50 KB Swings 70/55
15 Burpees
15 Thrusters 95/65

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

Whiteboard:

Thursday, February 21, 2019

Male Clients

Noah
Nelson

5:00 PM WOD

3 x 3 @ 95 lbs

Ben
Skinner

5:30 AM WOD

1 x 3 @ 165 lbs

Female Clients

Lexi
Moore

8:30 AM WOD (Daycare)

3 x 3 @ 85 lbs

Jodee
Brinkerhoff

5:00 PM WOD

3 x 3 @ 72 lbs

Private

5:30 AM WOD

3 x 3 @ 60 lbs

Jaycee
Lavender

5:00 PM WOD

3 x 3 @ 55 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

2 x 3 @ 50 lbs

Amy
Skinner

5:30 AM WOD

1 x 1 @ 70 lbs