The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Strength

Front Squat (5.3.2.1.1)

SPORT

LIFE

4 Rounds

10 KB Front squats with 2 sec hold at bottom

8 medball cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

10 min AMRAP

5+5 Alternating DB Snatch 35/25

10 Deadlifts 95/65

12 medball situps 20/12

Metcon (AMRAP – Rounds and Reps)

SPORT

10 min AMRAP

5 Power Snatch 95/65

5 OVH Squat 95/65

12 Medball situps 20/14