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 (6@60%, 5@70%, 4@80%, 4@85% 3x)

Metcon

Metcon (Time)

LIFE

3 Rounds

50 KB Swings 35/25

20 pushups

20 DB Thrusters 30/20

Metcon (Time)

SPORT

3 Rounds

50 KB Swings 55/35

20 pushups

15 BB Thrusters 95/65