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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 04.14.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (5/7)
Workout
The Cell Gym 04.14.17
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Skills
KB swing
Metcon
Metcon (Time)
4 Rounds for time:
Row 500 Meters
30 Kettlebell swings 35#/25
10 Burpee box jump overs 24″/20"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 14, 2017
Male Clients
1
Brandon
Walters
5:30 AM WOD
15:47
2
Ben
Skinner
5:30 AM WOD
16:33
3
Danny
Lopez
Friday Evening WOD
19:39
4
Merlin
Rowley
8:30 AM WOD (Daycare)
20:30
5
Brad
Bosley
5:30 AM WOD
20:50
Female Clients
1
Patti
Rowley
8:30 AM WOD (Daycare)
20:58
2
Private
5:30 AM WOD
22:13
3
Tamra
Hill
8:30 AM WOD (Daycare)
23:09
4
Jeni
Jones
8:30 AM WOD (Daycare)
24:59
5
Ami
Bethea
8:30 AM WOD (Daycare)
18:50
bike, 20 kb swings, 10 kb dl, 5 PU
6
Alva
Lopez
Friday Evening WOD
20:32
step ups
7
Melanie
Bloomfield
5:30 AM WOD
21:52
20# walk overs
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