Public Whiteboard

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Components

Front squats

Metcon

Metcon

Settings

Workout

The cell Gym 4.12.17

Warm-up

Coaches Choice

Weightlifting

Front squats (5-3-3-2-1-1)

Last 2 sets should be 90% and above

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Power cleans 95/65
Double unders

Rest 3 min

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10
Power Cleans
Double Unders

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Whiteboard:

Wednesday, April 12, 2017

Male Clients

1

Austin
Sunderland

5:00 PM WOD

1 x 1 @ 295 lbs

2

Trevor
Page

5:30 AM WOD

2 x 1 @ 255 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 1 @ 210 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 1 @ 145 lbs

1

Nikki
Slaugh

5:30 AM WOD

1 x 1 @ 145 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 1 @ 135 lbs

3

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 1 @ 125 lbs

4

Brooke
Woods

5:30 AM WOD

1 x 1 @ 115 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 1 @ 115 lbs

5

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 1 @ 110 lbs

6

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 1 @ 100 lbs