The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Metcon

Metcon (Time)

For Time:

10 Rounds:

5 Wall balls 20/14

3 Burpees

1 Deadlift 315/205

Immediately into:

10 Rounds

5 pull-ups

10 Pushups

15 air squats

Immediately into:

10 Rounds

5 wallballs 20/14

3 burpees

1 deadlift 315/205