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Sham

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Workout

The Cell Gym 06.02.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Skills

Double Unders

Metcon

Sham (Time)

7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007

To learn more about Sham click here

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

Whiteboard:

Thursday, June 02, 2016

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

7:57

225#

2

Ryan
Moody

8:30 AM WOD (Daycare)

8:11

195

3

Ryan
Arnett

5:00 PM WOD

8:13

185dead

4

Kyle
Hobbs

5:00 PM WOD

9:41

5

Patrick
Gonzales

5:00 PM WOD

10:05

190#

6

Jon
Crismon

5:30 AM WOD

14:52

175#

7

Ben
Skinner

7:00 PM WOD

7:21

only 115lbs

8

Brad
Bosley

5:30 AM WOD

15:45

9

Aaron
Lavender

5:30 AM WOD

16:00

135# only 6 rounds

Female Clients

1

Brooke
Woods

5:30 AM WOD

8:15

2

Kim
Riggs

5:30 AM WOD

8:16

3

Amanda
Sparks

8:30 AM WOD (Daycare)

8:33

#115

4

Private

8:30 AM WOD (Daycare)

10:39

5

Megan
Kypke

9:30 AM WOD (Daycare)

11:32

6

Becky
Lavender

5:30 AM WOD

12:05

140 DL

7

Melanie
Bloomfield

5:30 AM WOD

10:44

8

Tamra
Hill

8:30 AM WOD (Daycare)

13:20

115#

9

Allie
Quent

5:30 AM WOD

13:45

6 rounds

10

Whitney
Tullgren

Open Gym (Pilot)

13:51

11

Maralyn
Nava

5:30 AM WOD

14:43

12

Private

5:30 AM WOD

16:30