The Cell Gym – WOD
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
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