The Cell Gym – WOD

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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

Front Squat (4@60%, 5@70%, 6@80% 4x)

Metcon

Metcon (Time)

Whichever comes first:

row 2000m OR row for 20 min stopping every minute on the minute for

men- 10 KB swings 55#

women- 8 KB Swings 35#

Once you reach 2000m OR 20 min continue rowing till you reach 3000m (you will stop KB swings)