The Cell Gym – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

Metcon (Time)

In teams of two:

One partner working at a time:

5 Rounds:

400m run with medball 20/14 (one person holds the ball, can pass it back and forth between partners, both run the 400)

15 deadlifts 185/135

30 pullups

60 air squats

100 double unders