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Hope

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Workout

The Cell Gym 04.21.17

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Skills

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

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

Whiteboard:

Friday, April 21, 2017

Male Clients

1

Ben
Skinner

5:30 AM WOD

172 Total Reps

2

Danny
Lopez

Friday Evening WOD

161 Total Reps

3

Merlin
Rowley

Friday Evening WOD

158 Total Reps

4

Jon
Crismon

8:30 AM WOD (Daycare)

138 Total Reps

5

Scott
Perkinson

8:30 AM WOD (Daycare)

100 Total Reps

45#, ring rows, 20 in box jump

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

203 Total Reps

2

Allie
Quent

Friday Evening WOD

168 Total Reps

3

Brooke
Woods

8:30 AM WOD (Daycare)

161 Total Reps

4

Ami
Bethea

8:30 AM WOD (Daycare)

117 Total Reps

5

Alva
Lopez

Friday Evening WOD

167 Total Reps

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

163 Total Reps

rx except ring rows for chest to bar

7

Maralyn
Nava

8:30 AM WOD (Daycare)

138 Total Reps

rx first rd, then step ups