The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Metcon

Metcon (Time)

Partner WOD for time:

800m Run Both partners at the same time

Then

16 rounds

5 wallballs

3 burpees

1 deadlift 225/155

Partner A does one round while partner B holds a farmer hold, then switch. 55/35

Then:

800m Run both partners run at same time:

16 rounds

5 back squats 135/95

3 hspu

1 power clean 135/95

Partner A does one round while partner B holds a farmer hold, then switch. 55/35