The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Strength

Back Squat (5@50%, 4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

minute 1- 12 wallballs 20/14

minute 2-20 single arm KB Swings 35/25 (alternating arms)

minute 3- 15-20 medball situps 20/14

*score is total medball situps