The Cell Gym – WOD
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
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