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

Metcon (Weight)

4 Rounds

45 sec plank (weighted, place plate on back)

20 Russian medball twists 20/12

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

8 KB Front Squats 55/35

8 KB RDL 55/35

8 Ring Rows

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

8 KB Front Squats 70/55

8 KB RDL 70/55

5 Strict Pullups