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Components

Metcon

2 Min Max KB Swing

Settings

Workout

The Cell Gym 11.9.16

Warm-up

3 rounds NFT
200m run
10 pushups
30 hollow body rock
8 ring dips
30 sec stretch

Skills

Sumo deadlift high pull

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10
SDHP 85/55
Box Jump
Push Press 85/55

Challenge

2 Min Max KB Swing (AMRAP - Reps)

55/35

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Whiteboard:

Wednesday, November 09, 2016

Male Clients

1

Austin
Sunderland

5:00 PM WOD

7:36

2

Ryan
Moody

5:00 PM WOD

8:11

3

Devin
Day

8:30 AM WOD (Daycare)

8:30

4

Brandon
Walters

5:30 AM WOD

8:45

5

Ammon
Woods

5:00 PM WOD

9:22

6

Troy
McLynn

5:00 PM WOD

10:37

7

Garrett
Blackwell

5:30 AM WOD

11:53

8

Ben
Skinner

7:00 PM WOD

12:10

9

Danny
Lopez

5:30 AM WOD

13:51

10

#Derek
Wilcock

5:30 AM WOD

13:57

95#

11

Butch
Leckey

7:00 PM WOD

11:41

foam 12 inch box jump but a jump again

Female Clients

1

Jessica
Walters

8:30 AM WOD (Daycare)

7:22

2

Kim
Riggs

8:30 AM WOD (Daycare)

8:48

3

Ami
Bethea

8:30 AM WOD (Daycare)

14:35

4

Alva
Lopez

8:30 AM WOD (Daycare)

14:48

5

Maralyn
Nava

5:30 AM WOD

14:59

6

Rachel
Sunderland

5:00 PM WOD

8:01

35#

7

Patti
Rowley

5:00 PM WOD

9:13

8

Allie
Quent

5:00 PM WOD

9:26

#35 lbs.. RIP

9

Mindy
Holman

8:30 AM WOD (Daycare)

11:53

45 lb Thanks for the awesome "T" C 3 C!!

10

jennifer
Loya

7:00 PM WOD

15:04

40lbs

11

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

16:16

45# 1st 3 rds., 35# rest of rds.