Public Whiteboard

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Components

Shoulder Press

Metcon

The Cell Gym 8.30.19

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

Strength

Shoulder Press (3x8 @ 60-70%)

Shoulder Press

Metcon

Metcon (Time)

LIFE
4 Rounds
8 DB Power Cleans 50/30
15 Ring Rows
100 Single Unders

Metcon (Time)

SPORT
4 Rounds
8 Power Cleans 95/65
10 Pullups
50 Double Unders

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

Whiteboard:

Friday, August 30, 2019

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 8 @ 135 lbs

Butch
Leckey

Friday Evening WOD

1 x 8 @ 135 lbs

Jeremiah
Thorne

8:30 AM WOD (Daycare)

2 x 8 @ 115 lbs

Female Clients

Private

8:30 AM WOD (Daycare)

3 x 8 @ 67 lbs

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 8 @ 49.5 lbs

Patti
Rowley

Friday Evening WOD

3 x 8 @ 47 lbs

70%