The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

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

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8+8 SL Squat

12 Ring Rows

12 Air Squats to med ball

250m Row

Metcon (AMRAP – Rounds and Reps)

SPORT

12 Min AMRAP

8+8 Alt. Pistols

6 Strict pullups (modify with band, strict)

12 Air squats

250m Row