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

Bench Press (8 min to find 1 RM Then: 4×2 @95%)

Metcon

LIFE and SPORT

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Rest 3 min Then repeat, try to beat your previous score.

* Pullups will be scaled with banded pull-ups

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups