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Workout

The Cell Gym 08.23.17

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Skills

Kettlebell clean & jerk

Metcon

Metcon (Time)

4 Rounds for time
20 KB Swings 55/35#
10 KB C&J (5 each side) 55/35#
400M Run

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

Whiteboard:

Wednesday, August 23, 2017

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

12:45

2

Brandon
Walters

5:30 AM WOD

13:13

3

TYLER
SWAPP

8:30 AM WOD (Daycare)

14:51

4

Ben
Skinner

5:30 AM WOD

15:21

5

Tim
Trendler

Open Gym 7:00pm

19:40

6

Michael
Thurber

8:30 AM WOD (Daycare)

12:04

Female Clients

1

Aleesa
Wiltbank

5:30 AM WOD

13:57

2

Nikki
Slaugh

5:30 AM WOD

14:41

Rx KBS; 26#KB C&J

3

Jordann
Pace

8:30 AM WOD (Daycare)

14:56

4

Callie
Saiz

5:00 PM WOD

14:59

25lb KB

5

Ami
Bethea

8:30 AM WOD (Daycare)

15:08

25# db C&J

5

Maralyn
Nava

5:00 PM WOD

15:08

Rx kbs 35# & c&j 35# row no run

6

Alva
Lopez

8:30 AM WOD (Daycare)

16:18

#35 KB swing, #25 KB C&J

7

Allie
Quent

5:00 PM WOD

17:14

holy moly