The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Back Squat (3@90% 3x)

SPORT

LIFE

4 rounds

8 back squat with only a bar to a low box

12 walking lunges

Metcon

Metcon (Time)

LIFE

4 Rounds for time

8 dips

120 single jump rope

10 KB head cutters 35/25
*can substitue kb headcutters for db thrusters

Metcon (Time)

SPORT

4 Rounds for time

10 ring dips

50 Double Unders

10 KB headcutters 55/35