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Components

Front Squat

Metcon

Settings

Workout

The Cell Gym 12.22.16

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Front Squat (5 x 8 @ 60% +5 lbs each set)

Front Squat

perform set every 1:45

Metcon

Metcon (AMRAP - Rounds)

E3MO3M for 5 Rounds
5 Power Cleans @ 65 - 70% 1RM
40M Shuttle Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 22, 2016

Male Clients

1

Jon
Crismon

8:30 AM WOD (Daycare)

4 x 8 @ 135 lbs

115, 135, 135, 135, 135

1

#Derek
Wilcock

5:00 PM WOD

3 x 8 @ 205 lbs

1

Matthew
Foster

8:30 AM WOD (Daycare)

1 x 8 @ 245 lbs

Female Clients

1

Nikki
Slaugh

5:00 PM WOD

5 x 8 @ 100 lbs

2

jennifer
Loya

7:00 PM WOD

5 x 8 @ 90 lbs

65,75,80,85,90

3

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 8 @ 75 lbs

1x65, 1x70 stayed light

3

Stephanie
Nix

8:30 AM WOD (Daycare)

2 x 8 @ 125 lbs

2x115,1x120,2x125

3

Becky
Lavender

8:30 AM WOD (Daycare)

1 x 8 @ 85 lbs

3

Kim
Riggs

5:30 AM WOD

1 x 8 @ 105 lbs

3

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 8 @ 90 lbs

3

Sarah
Hill

5:30 AM WOD

1 x 8 @ 95 lbs

75-80-85-90-95