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

Strength

Front squats (5@60%, 4@70%, 3@80% 3x)

Pause Front Squats require a 2ct pause at the bottom of the squat.

Metcon

Metcon (Time)

LIFE

3 Rounds

500m Row

10 Push Press 30/20

90 Single Unders

10 KB DL 70/55

Metcon (Time)

SPORT

3 Rounds

500m Row

8 HSPU

30 Double Unders

10 Deadlift 155/115