The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (8@65% 3x)

Metcon

Metcon (Weight)

LIFE

20 min EMOM

Even- 3 Power Snatch + Overhead Squat 65/45 (may get heavier)

Odd – 20 Russian twists

Metcon (Weight)

SPORT

20 min EMOM

Even-3 Power Snatch + Overhead Squat 95/65 (may get heavier)

Odd- 20 Russian twists w/ 10# plate touch each side 2=1