The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Weighted Pull-ups (3.3.3.3.3)

LIFE OPtion:

ring row with feet on box. Hold at the top of the row for 2 sec.

same rep scheme 3.3.3.3.3

Metcon

Metcon (Time)

For Time:

800m Run

20 KB Swings 55/35

1000m Row

20 Kb Swings 55/35

800m Run

20 kb Swings 55/35

1000m Row