The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Shoulder Press

5.3.2.2.2.2.2

Getting heavier

Workout

Metcon (Time)

LIFE

5 Rounds

15 kb front squat 55/35

8 burpee over KB

12 situps

90 single jump rope

Metcon (Time)

SPORT

5 Rounds

10 back squat 115/85 (from the floor)

8 burpee over bar

12 situps

30 DU

Warm-up

at home warm up

Warm-up (No Measure)

2 ROUNDS

:30 Row Feet on straps (or :30 Backpack Deadlifts)

10 Scap Push-Ups

:30 Row Arms & Hips only (or :30 Backpack Deadlifts)

25ft (:15) High Knees + 25ft (:15) Butt Kickers

:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)

20 Alt. Skaters

:30 Row *Full Strokes (or :30 Backpack Russian Swings)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Backpack Russian Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Swings + Meters)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)