The Cell Gym – WOD
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)
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