The Cell Gym – WOD

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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