Public Whiteboard

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Components

5k Row

Metcon

The Cell Gym 2.22.18

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Option 1

5k Row (Time)

Max Effort 5k Row

5k Row

For those who will be competing in the Open Friday.

Option 2

Metcon (Time)

5 rounds
500m row
10 ring dips
10 situps
10 kb swings 55/35
10 box jumps 24/20

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

Whiteboard:

Thursday, February 22, 2018

Male Clients

Colton
Johnson

5:30 AM WOD

19:46

avg: 1:58.6/500m

Garrett
Blackwell

5:30 AM WOD

20:15

Jon
Crismon

5:30 AM WOD

22:58

Female Clients