The Cell Gym – WOD

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Warm-up

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

400m Run

Then:

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

Metcon (No Measure)

LIFE

3 Rounds

12 russian twists

12 lemon squeezers

12 vups

Weighted Pull-ups (3.3.3.3.3 – getting heavier)

SPORT

Metcon

Metcon (Time)

LIFE

10 Rounds

10 wallballs 14/12

20 situps

60 single unders

Metcon (Time)

SPORT

10 Rounds

15 wallballs 20/14

20 situps

30 double unders