The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

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

add 5% to your 1 RM, if you haven’t in a while.

Metcon

Metcon (Time)

LIFE

4 Rounds

10 KB Front Squats 55/35

20 KB burpees (perform burpee then raise KB overhead)

30 KB RDL

40 KB Swings

Metcon (Time)

SPORT

4 Rounds

10 KB Front Squats 70/55

20 KB burpees

30 KB RDL

40 KB Swings