The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Metcon

Mini Lynne (3 Rounds for reps)

3 Rounds

Max Body weight bench

Max pullups

Mini Kelly (Time)

Mini “kelly”

5 rounds

200m run

15 wall balls 20/14

15 box jumps 24/20

Challenge

1000m Row (Time)

Max Effort 1000m Row