The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

1:00 Run/Bike/Row/Up-Downs

10 Slam Ball (or Backpack) Deadlifts

:20 Hollow Hold

10 Air squats w/:02 pause in bottom

:30 Run/Bike/Row/Burpees

10 Alt. Lunges

:30 Jump Rope

10 Slam Balls (or Backpack Ground to Overhead)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run

20 Slam Balls

25 Air Squats

30 Step-Ups

35 Double Unders

40 Flutter Kicks

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run or 2:00 Cardio

20 Backpack Ground to Overhead

25 Air Squats

30 Backpack Alt. Lunges

35 Double-Unders or 70 Single-Unders

40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)