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

Snatch (8 min EMOM 2@80% everyminute)

Metcon

Metcon (Time)

LIFE

4 Rounds

15 KB RDL 70/50

8 Plate Burpees* 45/25#

5+5 alternating DB Snatch 30/20

*plate raises overhead to complete burpee

Metcon (Time)

SPORT

4 Rounds

10 Deadlift 185/125

10 Burpee over bar

5+5 alternating DB snatch 50/30