The Cell Gym – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Strength
Deadlift (5@60%, 4@70%, 3@80%, 2@95% 3x)
Metcon
Metcon (4 Rounds for reps)
LIFE
3 Min AMRAP (18 min running clock)
4+4 Single leg squat
6 banded dips on dip station
6+6 alternating DB snatch 30/20
Rest 2 min
Repeat 4 times
*each round is a separate score. count reps.
Metcon (4 Rounds for reps)
SPORT
3 min AMRAP on a 18 min running clock
4+4 alternating pistol
6 ring dips
6+6 alternating DB snatch 50/30
Rest 2 min
repeat 4 times
*each round is a separate score. count reps
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