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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 04 December 2010

Posted by The Coach on December 3rd, 2010

“Partnered WOD #1”
For Time:
Row, 1000m
17.5kg 1-Arm Dumbbell Thruster, 30 reps
Burpee, 20 reps
Pull Up, 10 reps each
Run, 1200m

Post time to comments

WOD Rules:
– Only 1 partner works at a time
– The Cell member rows 600m, the guest rows 400m
– Pull Ups can be assisted but not with a band. The partner places their hands on the other persons hips and helps them get over the bar
– This WOD can also be done individually by Cell members, in which case, 20 Pull Ups are performed
– You MUST have fun 🙂

Post WOD De-Brief


One Response to “Saturday 04 December 2010”

  1. andrew said

    WU – 400m run, 400m row, CFWU x 1, mobility

    WOD – 1000m row, 30 x 17.5kg single arm DB thrusters, 20 x burpees, 20 x pull ups, 1200m run


    did as a billy no mates wod ie 1000m row, 20 pullups

    me & john were neck & neck most of the way but he smoked me on the run. i suppose youth does perhaps have some advantages. well done to peter f who wasnt far behind us at all

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