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Workout

The Cell Gym 03.13.17

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

Skills

Deadlift

Metcon

Metcon (Time)

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses

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

Whiteboard:

Monday, March 13, 2017

Male Clients

1

Merlin
Rowley

5:30 AM WOD

27:27

2

#Derek
Wilcock

5:00 PM WOD

31:05

#285

3

Ben
Skinner

5:30 AM WOD

21:20

135lbs

4

Chad
Jones

5:30 AM WOD

23:50

5

Trevor
Page

5:00 PM WOD

27:03

205x30 185x30

6

Butch
Leckey

7:00 PM WOD

29:10

185lb

7

Jon
Crismon

5:00 PM WOD

29:57

16 reps 135#, rest 115#

Female Clients

1

Jenn
VanderLinden

7:00 PM WOD

23:38

65lbs

2

Trisni
Justesen

5:30 AM WOD

24:00

3

Sarah
Woods

5:30 AM WOD

24:17

only go to 1000 on law row

4

Vanessa
Baldwin

5:30 AM WOD

24:40

45lbs

5

Emily
Lynas

8:30 AM WOD (Daycare)

25:41

85#

6

Tamra
Hill

8:30 AM WOD (Daycare)

26:09

75# bench press

7

Maralyn
Nava

5:30 AM WOD

27:40

#95 bench

8

Private

5:30 AM WOD

29:17

9

Brooke
Woods

8:30 AM WOD (Daycare)

39:33

75#