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Helen

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Workout

The Cell Gym 03.03.16

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Skills

Handstand walk

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Whiteboard:

Thursday, March 03, 2016

Male Clients

1

Garrett
Blackwell

9:30 AM WOD (Daycare)

8:55

2

Zachary
Merrill

9:30 AM WOD (Daycare)

9:26

3

Ryan
Arnett

5:30 AM WOD

12:00

4

Ammon
Woods

5:00 PM WOD

14:14

Russian KB's because I NEED it

5

Grant
Peterson

5:30 AM WOD

16:48

6

Kyle
Hobbs

7:00 PM WOD

11:35

Did Rows instead of pullups

7

Bruce
Watkins

7:00 PM WOD

12:55

Blue rubber band Pullups

8

Butch
Leckey

7:00 PM WOD

13:21

70kb, row. ring

9

Aaron
Kleiner

9:30 AM WOD (Daycare)

14:05

10

Brad
Bosley

5:30 AM WOD

14:45

11

Joe
Burr

8:30 AM WOD (Daycare)

14:57

12

Tom
Campbell

8:30 AM WOD (Daycare)

16:50

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

8:47

2

Candice
Woods

8:30 AM WOD (Daycare)

9:49

3

Brooke
Woods

5:30 AM WOD

10:40

4

Becky
Lavender

5:30 AM WOD

10:09

ring rows

5

Megan
Kypke

Open Gym (Pilot)

10:53

Banded pull ups 🙄

6

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

11:11

7

sara
brova

7:00 PM WOD

11:38

8

Whitney
Tullgren

Open Gym (Pilot)

11:45

Oh my HELLen

9

Crissy
White Wolf

8:30 AM WOD (Daycare)

11:55

35lbs & ring rows

10

Melanie
Bloomfield

5:30 AM WOD

12:11

35# banded pu ad ring rows

11

Jessica
Park

8:30 AM WOD (Daycare)

12:57

500 row, rings

12

Private

8:30 AM WOD (Daycare)

13:12