The Cell Gym – WOD

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Strength

Push Press

5@60%

3@70%

3@75%

2@80%

2@85%-2x

Workout

Metcon (Time)

For Time:

Chipper

60 KB Swings

60 situps

50 box jumps

50 walking lunges

40 dips

40 cal row

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog or :30 Cardio

5/5 Single Arm Ring Rows or Backpack High Pulls

8/6 Cal. Bike or :30 Alt. Lunges

10 Alt. KB/BP Strict Press

5 Plank to Pike

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

200m or 1:00 Run

:30 Alt. Jumping Lunges

12 Up-Down + Broad Jump

12 Backpack Bent Over Row

(Score is Time)