The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Push Press (3.3.3.3.3)

getting heavier

Metcon

Metcon (Time)

LIFE

3 Rounds

500m Row

12 KB Front Squats 70/55

Metcon (Time)

SPORT

3 Rounds

400m Run

9 Front Squats 155/95 *from the rack