The Cell Gym – WOD

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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

Deadlift (6@60%, 5@75%, 4-5 @80-85% 4x)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

LIFE JACKIE (Time)

2 ROUNDS

500m row

25 DB thrusters 30/20

15 jumping pull-ups