The Cell Gym – WOD
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
Shoulder Press (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)
Metcon
Metcon (AMRAP – Rounds)
LIFE
20 min EMOM
1- 6 Back Squat 85/55
2- 12 seated banded Lat Pulldown (sitting on the floor)
Metcon (Weight)
SPORT
20 min EMOM
1- 10 Pullups
2- 3 power clean @ 60%
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