The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (3×10 @ 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

8 min AMRAP

15 DB Thrusters 30/20

8 burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

8 min AMRAP

15 Thrusters 95/65

8 burpee over bar