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Deadlift

Metcon

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Workout

The Cell Gym 12.20.16

Warm-up

Coaches choice

Strength

Deadlift (5-3-3-5)

Deadlift

Metcon

Santa's Helper
Help Santa run presents from house to house (200m Med ball run)
Help Santa toss the presents onto the roof (wall ball shots)
Climb up the chimney (rope climbs)

Metcon (Time)

5 Rounds for time
200m Med ball run
20 Wall balls 20/12#
2 Rope Climbs

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Whiteboard:

Tuesday, December 20, 2016

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

2 x 3 @ 405 lbs

2

Austin
Sunderland

5:00 PM WOD

2 x 3 @ 365 lbs

1 set of 5@365

3

Brandon
Walters

5:00 PM WOD

2 x 3 @ 315 lbs

4

Carlos
Flores

7:00 PM WOD

2 x 3 @ 240 lbs

5

Ben
Skinner

5:30 AM WOD

2 x 3 @ 235 lbs

6

Jon
Crismon

5:30 AM WOD

1 x 5 @ 225 lbs

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

2 x 3 @ 205 lbs

1

Sarah
Hill

5:30 AM WOD

2 x 3 @ 205 lbs

2

Tamra
Hill

8:30 AM WOD (Daycare)

2 x 3 @ 175 lbs

3

Aleesa
Wiltbank

5:30 AM WOD

2 x 3 @ 155 lbs

3

Brooke
Woods

5:30 AM WOD

2 x 3 @ 155 lbs

4

jennifer
Loya

7:00 PM WOD

2 x 3 @ 135 lbs

1x3145

5

Tawnya
Gray

5:30 AM WOD

2 x 3 @ 95 lbs

6

Allie
Quent

5:00 PM WOD

1 x 3 @ 175 lbs

6

Becky
Lavender

8:30 AM WOD (Daycare)

1 x 3 @ 200 lbs

6

Heidi
Mussemann

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

1 @ 145

6

Megan
Kypke

5:00 PM WOD

1 x 3 @ 225 lbs

6

Nikki
Slaugh

5:00 PM WOD

1 x 3 @ 225 lbs

Whoopsie. Went up in weight my 2nd set of 3. 😬