The Cell Gym – WOD

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Strength

Shoulder Press (4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (Time)

Buy in:

1000m Row

Then:

10 min to establish a 1 RM in

Clean (full squat)

Then:

Buy out:

800m Run
* if needed can swap run for row and vice versa.