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Workout

The Cell Gym 03.28.17

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

Overhead squat

Metcon

Metcon (Time)

3 Rounds for time:
400M Run
11PushPress 95/65#
11 Overhead squats 95/65#

*This workout should be fast so if you can't go fast on pushpress and overhead squats scale the weight.

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

Whiteboard:

Tuesday, March 28, 2017

Male Clients

1

Hunter
Smith

5:00 PM WOD

7:48

2

Brig
Woods

4PM WOD

9:00

3

#Derek
Wilcock

5:00 PM WOD

10:14

4

Jon
Crismon

8:30 AM WOD (Daycare)

12:01

5

Ben
Skinner

5:30 AM WOD

9:40

95 # press 55# ohs

6

Chad
Jones

5:30 AM WOD

11:22

65lbs for push press and overhead squat

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

8:22

55lb pp, 65lbBS

2

Allie
Quent

5:00 PM WOD

9:27

#45 lb

3

Lexi
Moore

8:30 AM WOD (Daycare)

9:33

55#

4

Jenn
VanderLinden

Open Gym 7:00pm

10:01

#55

5

Monica
Spencer

5:00 PM WOD

10:35

6

Beckie
Douglas

8:30 AM WOD (Daycare)

10:43

45lb

7

Brooke
Woods

5:30 AM WOD

12:23

55#

8

Callie
Saiz

4PM WOD

12:55

Trainer bar with 10 pounds added