The Cell Gym – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

10 air squats

10 toe touches

300m row

10 PVC Pull overs

10 Overhead squats

100m Row

10 Push-ups

10 Sit-ups

Strength

Back Squat (5@65%, 5@75%, 5+@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

60 single unders

15 hang power cleans 95/55

60 single unders

15 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

30 double unders

15 power cleans 115/80

30 double unders

10 toes to bar