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

Metcon

Metcon (Time)

SPORT

For Time

21-15-9-6-3

Power Snatch 105/75

Box jumps 24/20

Deadlift 185/135

HSPU

Begin each round with a 50 meter farmer carry 70/55

Metcon (Time)

LIFE

21.15.9.6.3

Hang Power Snatch 65/45

Box Jumps 20/12

Deadlift 95/65

DB Push Press 30/20

Begin each round with a 50 meter dumbbell carry 50/30

Challenge

2 Min Max Double Unders (AMRAP – Reps)

can scale with max single unders.