The Cell Gym CrossFit Superstition – WOD

Thank you to all the men and women who sacrifice to keep America safe.

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Wendler

Wendler Week 4

40% X 5

50% X 5

60% X 5

Back Squat (40% x 5)

Back Squat (50% x 5)

Back Squat (60% x 5)

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Women weight is 135# (scale as needed) we don’t need broken spines 🙂