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

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

Minute 1- 8-10-wallball 20/14

Minute 2- 6 burpee toes to bar

Minute 3- 20-30 kb swing 55/35
score is total reps for the 30 min.