The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 Kipping Swings

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Metcon (No Measure)

4 Rounds

45 sec. weighted plank

10 windshield wipers 95/65

10 supermans

Metcon

Metcon (AMRAP – Rounds and Reps)

Running Cindy

20 min AMRAP

5 Pullups

10 Pushups

15 air squats

100m Run