The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Strength

Clean (10 min emom )

perform 2 full cleans @ 75%-80% every minute for 10 minutes.

Metcon

Metcon (Time)

LIFE

12.10.8.6.4.2

Dips

Deadlift 135/75

Burpees

Banded pull ups

Metcon (Time)

SPORT

12.10.8.6.4.2

Dips

Deadlift 225/155

Burpees

Pullups