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

Bench Press (8@50%, 8@60%, 7@70%, 6@80%-2x)

Metcon

Metcon (AMRAP – Rounds)

24 min EMOM

1- 25 KB Swings 55/35

2- 12 wallballs 20/12

3- 5 HSPU + 3 Burpees
modify HSPU with seated DB shoulder press.