The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Deadlift (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

Metcon (3 Rounds for reps)

Coach Danny, Birthday WOD!

3 Rounds

1 min-max Thruster 75/55

2 min- max lunges

3 min – max box jump overs 20″

4 min – max KB Swings 55/35

5 min – max DB push press 30/20

6 min – Rest

Each round measure cumulative reps.