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Deadlift

Metcon

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Workout

The Cell Gym 11.27.19

Warm-up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Deadlift (5.3.3.2.2.1.1.1 getting heavier)

Deadlift

Metcon

Metcon (Time)

10.8.6.4.2.4.6.8.10
Pushups
Air squats
Box jumps 24/20
Stationary Dips

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Whiteboard:

Wednesday, November 27, 2019

Male Clients

1

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 455 lbs

2

Lee
Nix

5:30 AM WOD

1 x 1 @ 405 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 1 @ 365 lbs

4

Brandon
Walters

5:30 AM WOD

2 x 1 @ 335 lbs

2 x 3 x 315

5

Chris
Davis

WOD: 9:30 AM

1 x 1 @ 305 lbs

5

Noah
Nelson

8:30 AM WOD (Daycare)

1 x 1 @ 305 lbs

6

Tim
Schomaker

5:30 AM WOD

1 x 1 @ 245 lbs

7

Greg
Gosper

5:30 AM WOD

1 x 3 @ 225 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

2 x 1 @ 260 lbs

2

Annette
Page

8:30 AM WOD (Daycare)

1 x 1 @ 195 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 1 @ 185 lbs

3

Chantal
Leckey🏋️‍♀️💃 ...

WOD: 9:30 AM

2 x 1 @ 185 lbs

🙌 dude that's heavy!!

3

Brooke
Woods

5:30 AM WOD

1 x 1 @ 185 lbs

4

Amy
Skinner

5:30 AM WOD

1 x 1 @ 175 lbs

5

Lindie
Rowley

WOD

1 x 1 @ 165 lbs

6

Courtney
Davis

WOD: 9:30 AM

1 x 1 @ 155 lbs

7

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 120 lbs

8

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs