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Back Squat

Nancy

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Workout

The Cell Gym 04.26.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Strength

Back Squat (3 x 7)

Back Squat

Pick a wait that you can do your sets unbroken with.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Whiteboard:

Wednesday, April 26, 2017

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 7 @ 205 lbs

2

Brandyn
Jones

5:30 AM WOD

3 x 7 @ 195 lbs

3

Chad
Jones

5:30 AM WOD

3 x 7 @ 185 lbs

19.53 on the workout, 65lbs on overhead squat

4

TYLER
SWAPP

5:30 AM WOD

3 x 7 @ 155 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 7 @ 135 lbs

2

Private

5:30 AM WOD

3 x 7 @ 110 lbs

3

Megan
Kypke

5:00 PM WOD

3 x 7 @ 95 lbs

4

Brooke
Woods

5:30 AM WOD

3 x 7 @ 90 lbs

5

Callie
Saiz

5:00 PM WOD

3 x 7 @ 35 lbs

55 lbs then 75 lbs

6

Allie
Quent

5:00 PM WOD

1 x 7 @ 135 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 7 @ 105 lbs

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 7 @ 95 lbs

55, 85

6

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 7 @ 155 lbs

6

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 7 @ 145 lbs

Set 1@115 Set 2@135