The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press (6@75% 4x)

Metcon

LIFE: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 wallballs 20/12

12 ring rows

8 kB deadlift 70/55

SPORT: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 wallballs 20/14

8 pull-ups

8 deadlift 155/95