The Cell Gym – WOD

View Public Whiteboard

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 (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

Every 3 min for 21 min

250m row

24 long levers

Metcon (AMRAP – Rounds)

SPORT

Every 3 min for 21 min

400m Run

12 Toes to bar