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Deadlift

Metcon

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Workout

The Cell Gym 12.20.19

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Metcon

Deadlift (4@75%, 3@85%, 2@90% 3x)

Deadlift

Strength

Metcon (Time)

800m run
then:
10 rounds
5 wallball 20/14
3 power cleans 115/75
1 bar muscle up (modify with 2 jumping chest to bar pull-ups)

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Whiteboard:

Friday, December 20, 2019

Male Clients

1

Jeremiah
Thorne

5:30 AM WOD

3 x 2 @ 415 lbs

2

Brad
Bosley

5:30 AM WOD

1 x 2 @ 345 lbs

3

JD
(Roland) D ...

Open Gym 9:30am

1 x 2 @ 335 lbs

4

Ben
Skinner

5:30 AM WOD

3 x 2 @ 325 lbs

5

Brandon
Walters

5:30 AM WOD

3 x 2 @ 305 lbs

6

Chris
Mayes

5:30 AM WOD

1 x 2 @ 255 lbs

7

Greg
Gosper

5:30 AM WOD

3 x 3 @ 225 lbs

8

Tim
Schomaker

5:30 AM WOD

1 x 1 @ 275 lbs

old 1RM = 245 - Not that I was sandbagging, was just weaker and p...

Female Clients

1

Private

8:30 AM WOD (Daycare)

1 x 2 @ 225 lbs

2

Amy
Skinner

5:30 AM WOD

3 x 2 @ 160 lbs

3

Alva
Lopez

Friday Evening WOD

3 x 2 @ 135 lbs