The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Metcon

Metcon (Time)

For Time:

400m Run

then:

30 pullups

50 pushups

80 air squats

Then:

600m Run

then:

30 ring rows

50 floor bench press (65/45)

30 Front squats (65/45)

then:

600m run

then:

30 pullups

50 pushups

80 air squats

then:

400m Run
*because of the length and rep scheme, this workout is meant to be done slow and steady. Work full range of motion, work on steady breathing, and break it into small manageable rep amounts.