The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Bike/Jog

10 Up-Downs

10 Slam Ball or Backpack Deadlifts

10 Slam Ball or Backpack Thrusters

1:00 Row/Bike/Jog

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 pushups

30 Mountain Climbers or :30 High Knees

20 alt db snatch

30 squats with a backpack

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

15/15 Single Leg Kick Backs

15/15 Clam Shells

(No Measure)