The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Deadlift (5@60%, 4@70%, 3@80%, 2@90%, 2@90%)

Metcon

Metcon (Time)

LIFE

5 Rounds

30 KB Swings 55/35

10 PVC Banded Pulldowns

5 Man Makers 25/15

Metcon (Time)

SPORT

5 Rounds

30 KB Swings 70/55

10 Pullups

5 Man Makers 50/30