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Components

Back Squat

Metcon

Metcon

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Workout

The Cell Gym 12.26.19

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Back Squat (6@70% x 4)

Back Squat

Metcon

Metcon (Time)

LIFE
3 Rounds
15 Burpees
20 Ring Rows
25 Air Squats

Metcon (Time)

SPORT
3 Rounds
10 Burpee Box jump 24/20
15 pullups
25 air squats

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

Whiteboard:

Thursday, December 26, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

4 x 6 @ 225 lbs

1

Jeremiah
Thorne

5:30 AM WOD

4 x 6 @ 225 lbs

2

Brandon
Walters

8:30 AM WOD (Daycare)

4 x 6 @ 205 lbs

2

Noah
Zavala

5:30 AM WOD

1 x 6 @ 205 lbs

3

Greg
Gosper

5:30 AM WOD

4 x 6 @ 135 lbs

4

Garrett
Blackwell

8:30 AM WOD (Daycare)

2 x 6 @ 95 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

4 x 6 @ 135 lbs

2

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 6 @ 95 lbs

2

Julie
Herbert

8:30 AM WOD (Daycare)

1 x 6 @ 95 lbs