The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Bench Press (3.3.2.2.1.1)

Dips (5 after each round of bench)

Metcon

Mini Kelly (Time)

Mini “kelly”

5 rounds

200m run

15 wall balls 20/14

15 box jumps 24/20
you may substitue run with 250m row.