The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Pendlay Row (5.5.5.5)

supinated grip.

Banded Face Pull (max reps after each set of pendlay row. )

Metcon

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even-15 wallballs 20/14

Odd-30 DU

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even-12 wallballs 20/12

Odd-40 sec of single jump rope