The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Shoulder Press (5@75%, 3@85%, 2@90% 3x)

Metcon

Metcon (Time)

LIFE

6 Rounds

8 Dead lift 95/55

8 DB Push Press 30/20

10 Situps

Metcon (Time)

SPORT

6 Rounds

8 Deadlift 125/75

6 HSPU

10 situps