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

Weighted Pull-ups (5.3.2.2.1)

Metcon

Metcon (Time)

LIFE

3 Rounds

5 Manmakers 30/20

30 Sec. hollow body hold

10 banded ring dips

Then:

1000m Row

Metcon (Time)

SPORT

3 Rounds

5 Manmakers 50/30

30 hollow body rock

10 ring dips

Then:

1000m row