The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Shoulder Press (6@70%, 6@75%, 5@80%, 5@85%)

Metcon

Metcon (Time)

LIFE

4 Rounds

30 KB Swings 35/25

20 KB Lunges 35/25

8+8 KB Shoulder press 35/25

400m Run

Metcon (Time)

SPORT

4 Rounds

30 KB Swings 55/35

12 Front Rack walking lunges 95/65

10 Push Press 95/65

400m Run

*From the floor