The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Deadlift (3@85% 3x)

SPORT

Metcon (No Measure)

LIFE

4 rounds

10 KB RDL

15 supermans

Metcon

Metcon (Time)

LIFE

5 Rounds

12 Medball cleans 20/14

10 pushups

12 lying toes to rig

Metcon (Time)

SPORT

4 rounds

8 Power Clean 115/75

6 Front Squats 115/75

8 Burpee Over Bar