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)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Clean Pull (10 min EMOM 2 reps each minute)

start at 70% of clean max and work to a moderate-heavy double. Stay at that weight to finish emom. remember to keep your bum down and chest up, this is not a deadlift.

Metcon

Metcon (Time)

LIFE

4 Rounds

12 walking lunges with DB 30/20

6 devil press 25/15

400m run

Metcon (Time)

SPORT

4 Rounds

12 barbell front rack walking lunges 95/65 (from the floor)

6 devil press 30/20

400m Run