The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

12 Ring Rows

12 air squats

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Front Squat (4@80%, 3@85%, 2@90%, 1@95% 3x)

Metcon

Metcon (AMRAP – Reps)

LIFE

20min EMOM

even- 12 KB RDL 70/55

odd- 30 sec. BB shoulder press 45/35

* score is cumulative reps of shoulder press

Metcon (AMRAP – Reps)

SPORT

20 min EMOM

even- 3 clean deadlift @ 105% of clean 1RM

odd- 30 Sec. BB shoulder press 65/45#

* score is cumulative reps of shoulder press over all rounds.