The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 Kipping Swings

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (5@60%, 4@70%, 3@80% 5x ( 1 min rest))

Metcon

Metcon (Time)

LIFE

4 Rounds

8+8 Single Leg Squats

10 Hanging Knee Raises

100 single jump rope

Metcon (Time)

SPORT

4 Rounds

8+8 alternating Pistol squats

10 T2B

50 Double Unders