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

Bench Press (3@70%, 2@80%, 1@90%>4)

Metcon

Metcon (Time)

LIFE

5 rounds

20 walking lunges holding plate at chest 45/25

10 pushups

300 Single jumps with jump rope

Metcon (Time)

SPORT

5 rounds

20 front rack walking lunges 95/65

15 pushups

300 single jumps with jump rope