The Cell Gym – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Clean Pull (3.3.3.3.3)

Metcon

Metcon (AMRAP – Rounds)

24 min EMOM

1- 20 KB Swings 55/35

2- 12 wallballs 20/12

3- 3 HSPU + 3 Burpees