The Cell Gym – WOD
Warm-up
Coaches Choice (No Measure)
Strength
back squat
5.4.3.2.2.2
*staying under 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 min AMRAP
10 ring rows
5 power snatch 65/45
200m Run
Metcon (AMRAP – Rounds and Reps)
SPORT
12 min amrap
8 pullups
5 power snatch 95/65
200m run
Warm-up
For at home
Warm-up (No Measure)
2 ROUNDS
:30 Bike
5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)
10 DB (or Backpack) Strict Press (w/:03 pause overhead)
5 Broad Jumps
5 Bootstrappers
Workout – HOME
Metcon (Time)
“BACKPACK DT”
5 ROUNDS FOR TIME
12 Backpack Deadlifts
9 Backpack Hang Power Cleans
6 Backpack Push Press
(Score is Time)
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