The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Back Squat (4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (Time)

LIFE

21.18.15.12.9

KB RDL 70/55

toe nail pullups

box jumps 20/16

Metcon (Time)

SPORT

21.18.15.12.9

Deadlift BB 155/95

Pullups

Box Jumps 24/20