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 (5@60%, 4@70%, 3@80%, 2@95% 3x)

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

Medball clean 20/14

Burpee over ball

Metcon (Time)

SPORT

12.9.6.3.6.9.12

Clean 95/65

Burpee over bar