The Cell Gym – WOD

View Public Whiteboard

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

Back Squat (5@70%, 4@80%, 4@85% 3x)

Metcon

Metcon (Time)

LIFE

1000M row buy in:

4 rounds

25 air squats

5 box jumps 20/16

10 situps

15 seated banded pulldowns

Metcon (Time)

SPORT

3 rounds:

25 air squats

5 box jumps 24/20

10 situps

2 Rope Climbs

then:

1000m row cash out