The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Front Squat (4@60%, 5@70%, 6@80% 4x)

Metcon

Metcon (Time)

Whichever comes first:

row 2000m OR row for 20 min stopping every minute on the minute

men- 10 KB swings S-70#/L-55#/T-35#

women- 8 KB Swings S-55#/L-35#/T-25#

Once you reach 2000m OR 20 min continue rowing till you reach 3000m (you will stop KB swings)

*Assault Bike can be used, instead of trying to reach 2000m, you will be trying to bike 2.8 miles. stopping every minute to perform KB swings. once you have reached 2.8 miles OR 20 min continue on till you reach 4 miles total.
S-Sport

L-LIfe

T-Teen