The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Deadlift (8@60%, 7@70%, 6@80% 2x)

SPORT

Metcon (No Measure)

LIFE

3 Rounds

10 KB RDL

10 KB Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

10 DB Shoulder press 30/20

40 walking lunges

10 pushups

10 box jumps 24/20

400m Run