The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

12 Ring Rows

12 air squats

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Metcon (Weight)

LIFE

4 Rounds

10 KB RDL

10 KB Front Squats

15+15 Glute kickbacks

Deadlift (5@60%, 5@70%, 4@80% 4x)

SPORT

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m Run

10 T2B

20 OVH walking lunges with plate 45/25

5 strict pullups