The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Snatch Press

5.3.3.2.2

*getting heavier

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

6+6 Alt. DB Snatch 50/30

12 Walking lunges with Plate over head 45/25

8 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

6 Power Snatch 95/65

5 Overhead Squat 95/65

10 Toes to Bar