The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Snatch Balance (8 min emom 3 reps getting heavier)

Metcon

Metcon (Time)

LIFE

21 KB Front Squat 50/35

60 Single Unders

20 walking lunges

15 KB Front Squats

80 Single Unders

20 Walking lunges

9 KB Front Squats

100 Single unders

20 walking lunges

Metcon (Time)

SPORT

21 OVH Squats 95/65

40 Double Unders

20 walking lunges

15 OVH Squats

60 DU

20 walking lunges

9 OVH Squats

80 DU

20 walking lunges