The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 1 length

Bear Crawl 1 length

Toy Solider 1 length

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Front Squat (5.5.3.3.2.2.1.1)

Metcon

Metcon (Time)

LIFE

3 Rounds for Time:

15 burpees

20 ring rows

25 air squats

Metcon (Time)

SPORT

3 Rounds for time:

15/12/12 cal row

10 chest to bar pull-ups

20 back squats 95/65/55-from the floor

Core Work

Metcon (No Measure)

3 rounds

12 v-ups

20 hollow body rock

12 standing banded rotations