The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

12 Ring Rows

12 air squats

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Back Squat (8@60%, 7@70%, 6@75-80% 3x)

Metcon

Metcon (Time)

5 Rounds

30 mountain climbers

10 DB Cleans 30/20

10 Burpees

10 Ring dips

30 mountain climbers

200m run