Public Whiteboard

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Components

Pendlay Row

Metcon

thursday

Strength

Metcon (No Measure)

Chin Ups
5.5.5.5
Supinate grip pullups, all strict, modification-negative chin ups.

Pendlay Row (5. 5. 5. 5)

find a medium heavy 5 rep and try to stay for all 4 sets. Pronated grip.

Metcon

Metcon (Time)

LIFE
10.9.8.7.6.5.4.3.2.1
DB Thruster 30/20 rx+40/25
Burpees
dips on box

Metcon (Time)

SPORT
10.9.8.7.6.5.4.3.2.1
Thruster 95/65
burpees
ring dips

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

Whiteboard:

Thursday, September 10, 2020

Male Clients

Travis
Sibley

WOD 5:30am

4 x 5 @ 155 lbs

Grif
Hiatt

WOD 5:30am

4 x 5 @ 135 lbs

Tim
Schomaker

WOD 5:30am

4 x 5 @ 105 lbs

Female Clients

Alma
Aguilar

WOD: 5:00 PM

1 x 5 @ 95 lbs

Stephanie
Nix

WOD: 9:15 AM

1 x 5 @ 85 lbs