The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Deadlift (6@60% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

100m keg carry

10 Burpees

500m Row

10 wallball 20/12

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

80m Farmer Carry 70/55

10 Burpees

400m Run

25 KB Swings 70/55