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Components

Front Squat

Metcon

The Cell Gym 10.11.19

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

Strength

Front Squat (4x8)

Front Squat

Metcon

Metcon (Time)

LIFE
For Time:
800m Run
Then:
4 rounds
10 air squats
10 box jumps 20/12
10 dips on box
then:
1000m Row

Metcon (Time)

SPORT
1000m Row
Then:
4 Rounds
10 KB squats 55/35 (hold in front of chest)
10 Box Jumps 24/20
10 Ring Dips
Then:
800m Run

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

Whiteboard:

Friday, October 11, 2019

Male Clients

Jeremiah
Thorne

5:30 AM WOD

3 x 8 @ 135 lbs

Female Clients

Stephanie
Nix

8:30 AM WOD (Daycare)

4 x 8 @ 125 lbs

Nikki
Slaugh

5:30 AM WOD

4 x 8 @ 108 lbs

~65%

Brooke
Woods

5:30 AM WOD

3 x 8 @ 75 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 8 @ 65 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

2 x 8 @ 50 lbs

Melanie
Bloomfield

5:30 AM WOD

3 x 8 @ 45 lbs