The Cell Gym – WOD

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Metcon

Metcon (Time)

LIFE

7 Rounds

7 seated DB shoulder press

7 DB Thrusters 30/20

7 hanging knee raises

7 KB Deadlift 70/55

7 Burpees

7 KB Swings 55/35

7 Ring Rows

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
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