The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Deadlift (5@50%, 4@60%, 3@70%, 2@80%.3x)

Metcon

Metcon (Weight)

8 min EMOM

Even-10 strict press

Odd-8-10 pushups

Metcon (Weight)

8 min EMOM

Even-6+6 back rack lunges barbell

Odd-8-10 back squat (same weight as lunges)