The Cell Gym – WOD

View Public Whiteboard

Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press (8@60% 3x)

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

clean 95/65

Burpee

Metcon (Time)

SPORT

12.9.6.3.6.9.12

power Clean 135/95

Bar facing burpees (step over allowed for RX)