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

Strength

Shoulder Press (4@85% 3x)

Metcon (Time)

LIFE

3 Rounds

50 KB Swings 35/25

15 Burpees

20 DB Thrusters 30/20

Metcon (Time)

SPORT

3 Rounds

50 KB Swings 55/35

15 Burpees

15 Thrusters 95/65