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

Shoulder Press (3@90% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

100 single jump rope

10 toe nail pullups

30 KB Swings 55/35

100 feet KB single arm Waiter Carry 55/25 (switch arms at 50 feet)

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

35 DU

6 chest to bar pullups

20 sa alt DB snatch 50/35

100 feet KB Single Arm Waiter Carry 55/35 (switch arms at 50 feet)