The Cell Gym – WOD
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
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