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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 9.5.18

Warm-up

Warm-Up 8

500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge

Core: 3x
40 sec plank
rest 20 sec

Strength

Front Squat (5.5.3.3.2.2.1.1)

Front Squat

Metcon

Metcon (Time)

LIFE
3 Rounds for Time:
15 burpees
20 ring rows
25 air squats

Metcon (Time)

SPORT
3 Rounds for time:
10 Burpee box jump
15 pull-ups
25 air squats

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Whiteboard:

Wednesday, September 05, 2018

Male Clients

1

Butch
Leckey

Open Gym 7:00pm

1 x 1 @ 325 lbs

2

Austin
Sunderland

5:00 PM WOD

1 x 1 @ 315 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 1 @ 305 lbs

185x5,225x5,245x3,265x3,285x2,295x2,305x1,305x1

4

Ben
Skinner

5:30 AM WOD

1 x 1 @ 235 lbs

5

Brandon
Walters

5:30 AM WOD

1 x 1 @ 215 lbs

6

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 210 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

2 x 1 @ 165 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 145 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 1 @ 125 lbs

35, 55, 75, 95, 115, 125

4

Carrie
Rule

5:30 AM WOD

1 x 1 @ 105 lbs

4

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

5

Renee
Contreras

7:00 PM WOD

1 x 1 @ 90 lbs