The Cell Gym – WOD
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 (8@60%, 7@70%, 6@75-80% 3x)
Metcon
Metcon (AMRAP – Rounds)
LIFE
E4MO4M for 20 min
15 ring rows
10 KB Front Squat
8 medball slams
250m Row
Metcon (AMRAP – Rounds)
SPORT
E4MO4M for 20 min
10 pullups
10 back squat 65/45
6 HSPU
250m Row
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