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Components

Metcon

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Workout

The Cell Gym 04.01.16

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

Skills

Double Unders

Metcon

Metcon (Time)

"Hang Annie"
50-40-30-20-10
Double Unders & Sit-Ups
you will complete 10 Pull-ups at the end of each round

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

Whiteboard:

Friday, April 01, 2016

Male Clients

1

Austin
Sunderland

Friday Evening WOD

8:16

2

Ammon
Woods

Friday Evening WOD

10:14

3

Andy
Witcher

8:30 AM WOD (Daycare)

11:37

rx+ 10pu's at the end!!! ha ha :)

4

Garrett
Blackwell

8:30 AM WOD (Daycare)

11:48

5

Matthew
Foster

5:30 AM WOD

15:12

6

Danny
Lopez

Friday Evening WOD

15:48

7

Ryan
Moody

Friday Evening WOD

12:13

Sub: 35lb KBS for Situps

8

Kyle
Hobbs

Friday Evening WOD

16:25

singles, orange band pu

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

15:52

2

Allie
Quent

5:30 AM WOD

16:01

3

Brooke
Woods

8:30 AM WOD (Daycare)

16:58

50 pull ups

4

Amanda
Sparks

8:30 AM WOD (Daycare)

20:46

50 PU

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

16:43

Singles banded pus

6

Patti
Rowley

8:30 AM WOD (Daycare)

17:31

Doubles and singles, band p.u.

7

Becky
Lavender

5:30 AM WOD

19:42

Singles, orange band