The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

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

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

250m Row

8 DB Thrusters 30/20

10 situps

6 box jumps 24/20

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

10 cal assault bike

8 BB Thrusters 95/65

10 situps

4 box jumps 30/24