The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12min AMRAP

8 Power Snatch 65/45

10 ring rows

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 Power Snatch 95/65

6 Chest to Bar pullups

200m Run

Snatch Pull (5@60%, 5@70%, 4@80%, 4@90%, 3@100, 3@100)