Public Whiteboard

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Components

Clean Pull

Metcon

The Cell Gym 4.26.19

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Strength

Clean Pull (3.3.3.3.3)

Clean Pull

Metcon

Metcon (AMRAP - Rounds)

24 min EMOM
1- 20 KB Swings 55/35
2- 12 wallballs 20/12
3- 3 HSPU + 3 Burpees

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

Whiteboard:

Friday, April 26, 2019

Male Clients

Brandon
Walters

5:30 AM WOD

2 x 3 @ 225 lbs

Ben
Skinner

5:30 AM WOD

1 x 3 @ 225 lbs

Female Clients

Stephanie
Nix

Friday Evening WOD

1 x 3 @ 193 lbs

4x3 @173

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 3 @ 158 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

5 x 3 @ 125 lbs

Aleesa
Wiltbank

5:30 AM WOD

1 x 3 @ 105 lbs

Private

5:30 AM WOD

2 x 3 @ 95 lbs