The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Front Squat (10 min EMOM 3@80-85%)

Metcon

Metcon (Time)

LIFE

3 Rounds

500m Row

10 DB Power Clean 30/20

8 Box Jump 24/20

Metcon (Time)

SPORT

3 Rounds

500m Row

10 BB Power Clean 95/65

8 Box Jumps 30/24