The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (7@60%, 6@70%, 5@80% 2x)

Metcon

Metcon (3 Rounds for time)

LIFE

3 rounds for time (3 separate time scores):

500m row SPRINT

30 walking lunges

Rest 2 min (score is 3 separate times)

Metcon (3 Rounds for time)

SPORT

3 Rounds for time (3 separate time scores)

25/20 Cal Row

30 foot Hand Stand walk (5 stall mats long)

Rest 2 min

Challenge

Farmer’s Carry (400m Farmer Carry for weight)