The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Front Squat (4@65%, 3@75%, 2@85% 3x)

add 10% to 1RM if you haven’t in a while, but have been squatting weekly.

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Power Clean + Press 65/45

Box Jump overs 20/16

Assisted pushups

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Power Clean + Press 115/75

Box Jump Overs 24/20

Pushups