The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (1@95% 4x)

SPORT

LIFE

4 Rounds

10 Back Squats to a box (light weight)

8 Wallballs 14/12
record weight of back squat

Metcon

Metcon (Time)

LIFE

4 Rounds

30 KB Swings 35/25

20 KB lunges 35/25 (hold bell by horns, in front of chest)

6+6 KB Shoulder Press 35/25

400m Run

Metcon (Time)

SPORT

4 Rounds

30 KB Swings 55/35

20 KB Lunges 55/35 (front position, hold horns)

6+6 KB Shoulder Press 55/35

400m Run