The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

For Time:

500m Row

40 KB Swings

30 Box Jump 24/20

200m Run

10 KB OHS 55/35 One hand

200m Run

30 Box Jump 24/20

40 KB Swings

500m Row

Rest 5 min

2 Rounds

50 sec plank

50 sec russian twists

50 sec hollow body rocks

50 sec situps

50 sec hollow body hold

* 50 sec of work 10 sec of transition.