The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (2@90% 4x)

SPORT

LIFE (record DB weight)

4 Rounds

10 DB Floor Press

10 pushups

Metcon

Metcon (AMRAP – Rounds)

LIFE

16 min EMOM

Even-8 Hanging knee raises + 3 burpees

Odd- 5 Thrusters 65/45

Metcon (AMRAP – Rounds)

SPORT

16 min EMOM

Even-6 T2B + 3 Burpees

Odd-5 Thrusters 95/65