The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Shoulder Press (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

1- 6 Back Squat 85/55

2- 12 seated banded Lat Pulldown (sitting on the floor)

Metcon (Weight)

SPORT

20 min EMOM

1- 10 Pullups

2- 3 power clean @ 60%