The Cell Gym – WOD
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.
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