The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Shoulder Press (6@ 75% 4x)

Metcon

Metcon (Time)

LIFE

12.10.8.6.4.2

Dip on boxes

snatch 65/45

situps

Metcon (Time)

12.10.8.6.4.2

Dips

Snatch 85/55

situps