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

5.3.2.2.2.2.2

Getting heavier

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

Clean 75/55

Burpee

Full squat on the clean.

Metcon (Time)

SPORT

12.9.6.3.6.9.12

Power Clean and jerk 115/75

30 DU

Jerk can be push jerk or split jerk.