The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Strength

Metcon (AMRAP – Reps)

8 Min EMOM

Front Squat

4-6 reps @ 60%

*reps are meant to be performed quickly. There should be at least, 30 sec rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

8 Thrusters 65/45

12 hanging knee raises

12 russian lunges (lunge with a jump to switch legs then immediately lunge)

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

8 Thrusters 95/65

15 Situps

6 Box jumps 24/20