The Cell Gym – WOD

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Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

1 min jump rope

:20 Static or Rocking Hollow Hold

10+10 Reverse Lunges with plate held at chest level

3-5 Chin-Ups with a :02 hold at the top

40 sec plank

Mobility:

30 sec scorpion stretch

10 PVC pullovers

Strength

Front Squat (4@70%x4 with 2 sec pause at the bottom)

Metcon

Metcon (Time)

LIFE

1000M Row

50 pushups

40 box jumps 20/12

30 ring rows

20 SA DB Snatch 30/20

10 Deadlifts 185/125

1000m row

Metcon (Time)

SPORT

1000m Row

50 Pushups

40 Box Jumps 24/20

30 Pullups

20 SA DB Snatch 50/30

10 Deadlifts 225/185

1000m Row

Active Recovery

Metcon (Time)

Row 10x 500m Row

try for these rates

1-20

2-24

3-22

4-26

5- 24

6-28

7-26

8-30

9-28

10-32

rest 30 sec in between with light pressure.