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Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 11.3.16

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Weightlifting

Bench Press (5x3 getting heavier)

Bench Press

Metcon

Metcon (Time)

For Time
8 rounds
5 pullups
6 pistol squats
7 burpees

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Whiteboard:

Thursday, November 03, 2016

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 3 @ 365 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 3 @ 205 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 130 lbs

2

Krystal
Acosta

5:00 PM WOD

1 x 3 @ 105 lbs

3

Becky
Lavender

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

3

Nikki
Slaugh

5:30 AM WOD

1 x 3 @ 95 lbs

3

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

4

Rachel
Sunderland

5:00 PM WOD

1 x 3 @ 90 lbs

5

Brooke
Woods

5:30 AM WOD

1 x 3 @ 85 lbs

2 3/4 at 90#

5

Trisni
Justesen

5:30 AM WOD

1 x 3 @ 85 lbs

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 3 @ 82 lbs

7

Allie
Quent

5:00 PM WOD

1 x 3 @ 75 lbs

8

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 95 lbs

8

Megan
Kypke

5:00 PM WOD

1 x 1 @ 105 lbs