The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Deadlift (3.3.3.3 @ 80%)

Metcon

Metcon (Time)

Life

4 Rounds

250m Row

20 air squats

10 Burpees

12 Ring Rows

Metcon (Time)

Sport

4 rounds

250m Row

10 Back Squats 95/65*

10 Burpees

10 Pullups

Weight is taken from the floor.