Announcements

May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm

May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell

Main – WOD

View Public Whiteboard

Warm-up

Partner Warm Up:
400M Run
10 Med ball tosses each side and overhead
20M Toy Solider
20M Elbow to ankle
20M Bum kickers
20 Inch worm
1min couch stretch

Skills

Kettle-bell Skills

Metcon

Metcon (AMRAP – Reps)

3 rounds for reps:
In teams of 4
400M Run
KB Swings 55/35#
Push-Ups
Sit-Ups
one member of the team will start at each station. While one member runs everyone else will do AMRAP. When the runner returns everyone rotates and continues the rep count. Score is total reps. Note time in the comments as well