The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

All the movements, including run/row/bike, can be broken up however you choose as a pair. One person working at a time.

With a partner:

40 power snatches 95/65

40 burpee box jumps 24/20

1 mile run – non-working partner holding barbell (in whatever position you prefer)

60 wallballs 20/14

80 lunges

80 KBS 53/35

1 mile row – non-working holding kettlebell at chest (however you choose to hold, but can not go on shoulder or below chest)

Buy out of 75 cals assualt bike