The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Weighted Pull-ups (2.2.2.2.2.2 getting heavier)

If unable to perform a strict pullup, do these pullups as negative, Starting with chin above bar and lowering yourself slowly until arms are straight for the count of 5.

Metcon

Metcon (Time)

LIFE

1000m Row

3 Rounds

100 Single Jump Rope

50 KB Swings 35/25

20 Pushups

Metcon (Time)

SPORT

1000m Row

3 Rounds

40 Double Unders

50 KB Swings 55/35

20 Pushups