The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Power Clean (2.2.2.2.2.2)

find a moderatly heavy double and try to keep it for all sets.

Metcon

Metcon (Time)

For Time:

400m Run

then:

4 rounds

5 man makers 30/20

20 air squats

8 Deadlifts 185/125

Then:

400m run