The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (5.5.5.5)

getting heavier

Metcon

Metcon (Time)

LIFE

21.15.9

P. Snatch 85/55

DB Push Press 30/20

Row 500m (after each set)

Metcon (Time)

SPORT

21.15.9

Power Snatch 115/75

HSPU

Run 400m (after each set)