The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Deadlift ( 5@60%, 5@70%, 4@80%, 4@85%, 3@90% 2x)

Metcon

Metcon (Time)

LIFE

4 Rounds

6+6 Alt. DB Snatch 30/20

8 Box jump 20/16

40m Farmer Carry 55/35

Metcon (Time)

SPORT

4 Rounds

6+6 alt. db snatch 50/30

8 Box Jump 24/20

40m KB Farmer Carry 70/55