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Workout

The Cell Gym 07.21.17

Compare with The Cell Gym 07.22.16

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Skills

Muscle up

Metcon

Metcon (Time)

4 Rounds for Time:
500M Row
3 Muscle Ups
5 HSPU (RX+ Strict)

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

Whiteboard:

Friday, July 21, 2017

Male Clients

1

Brandon
Walters

8:30 AM WOD (Daycare)

13:39

Bar MU's

2

Ben
Skinner

5:30 AM WOD

14:06

Box jumping my, 2 ab mat hspu

2

Tim
Trendler

5:30 AM WOD

14:06

3

Michael
Thurber

5:30 AM WOD

14:54

4

Andy
Witcher

8:30 AM WOD (Daycare)

0:00

Female Clients

1

Jeni
Jones

8:30 AM WOD (Daycare)

9:12

2 rds modified mu eccentric hspu

2

Monica
Spencer

Friday Evening WOD

13:43

3 ring rows and 3 banded bull horn dips

3

Amy
Skinner

8:30 AM WOD (Daycare)

15:00

4

Vanessa
Baldwin

Friday Evening WOD

15:15

scale 3 ring rows & 3 banded ring dips

5

Allie
Quent

Friday Evening WOD

15:45

6

Lexi
Graziani

5:30 AM WOD

15:50

box muscle ups and marching handstands

7

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

16:07

8

Jordann
Pace

8:30 AM WOD (Daycare)

16:15

9

Alli
Trendler

5:30 AM WOD

17:29

Ring muscle ups, box hand stand push-ups