The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Metcon

Metcon (Time)

“Devil of Ramadi V2”

4 rounds for time with a partner

8 man makers 50/25#/plank hold

20 deadlifts 275/205#/wall sit

24 dumbbell one-arm thrusters 50/35#/Sicssor kicks

Cash out:

200 double unders/row

While one partner starts the movement, the other partner performs pairing movement. (Partner A starts man makers partner B holds plank) once man makers are completed start deadlifts, and so on. Workout is for time.