The Cell Gym – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m high knees
20m bear crawl
20m lunges
10 pvc pullovers
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Strength
Back Squat
5@65%
5@75%
3@85%-3 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 min AMRAP
8+8 Single leg step down
15 kb swings 55/35
10 situps
Metcon (AMRAP – Rounds and Reps)
SPORT
12 min AMRAP
8+8 Pistols squats
15 KB swings 70/55
10 situps
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