The Cell Gym – WOD
Strength
Weighted Pull-ups (5.3.2.2.1)
If still working on strict bodyweight pullup, perform these as negative. Starting from the top and slowy working to dead hang. Can use box to assit you to the top of the pullup.
Metcon
Metcon (Time)
LIFE
3 Rounds
5 Manmakers 30/20
30 Sec. hollow body hold
10 banded ring dips
Then:
1000m Row
Metcon (Time)
SPORT
3 Rounds
5 Manmakers 50/30
30 hollow body rock
10 ring dips
Then:
1000m row
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