The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Metcon

Pick either Lynne or Kelly

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Pick Lynne or Kelly

Mini Kelly (Time)

Mini “kelly”

5 rounds

200m run

15 wall balls 20/14

15 box jumps 24/20

Challenge

1000m Row (Time)

Max Effort 1000m Row