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Components

Snatch Balance

Metcon

Settings

Workout

The Cell Gym 12.17.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Snatch Balance (8 min emom 3 reps getting heavier)

Snatch Balance

Metcon

Metcon (Time)

LIFE
21 KB Front Squat 50/35
60 Single Unders
20 walking lunges
15 KB Front Squats
80 Single Unders
20 Walking lunges
9 KB Front Squats
100 Single unders
20 walking lunges

Metcon (Time)

SPORT
21 OVH Squats 95/65
40 Double Unders
20 walking lunges
15 OVH Squats
60 DU
20 walking lunges
9 OVH Squats
80 DU
20 walking lunges

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Whiteboard:

Tuesday, December 17, 2019

Male Clients

Female Clients

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 3 @ 93 lbs

Rounds 6-8 2@93#

Lindie
Rowley

8:30 AM WOD (Daycare)

4 x 3 @ 65 lbs

4 @ 55 and 4 @ 65

Brooke
Woods

5:30 AM WOD

1 x 3 @ 60 lbs

Patti
Rowley

8:30 AM WOD (Daycare)

5 x 3 @ 35 lbs

Sore shoulder, 3 w/tbar

Theresa
Quinn

WOD: 5:00 PM

1 x 3 @ 30 lbs