The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

12 Ring Rows

12 air squats

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Front Squat (5@50%, 4@60%, 3@70%, 2@80% 3x)

Metcon

Metcon (Time)

For Time

2001 meter Row

11 Box Jumps (24/20 in)

11 Thrusters (125/75 lb)

11 medball situps

11 Power Cleans (125/75 lb)

11 pushups

11 medball slams

11 burpees

11 Deadlifts (125/75 lb)

11 Push Jerks (95/65 lb)

2001 meter Row