The Cell Gym – WOD
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
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