The Cell Gym – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

10 air squats

10 toe touches

300m row

10 PVC Pull overs

10 Overhead squats

100m Row

10 Push-ups

10 Sit-ups

Strength

Bench EMOM

Bench

Take 6 min to find 4 RM

Then:

8 Min EMOM

4 Bench (the same number you just found in the 6 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

100 ft. dumbbell walking lunges 50/30

20 Dumbbell box step ups 24/20 (alt. step up leg)

12 HSPU (scale with pike pushups)

40 ft. handstand walk (cumulative)

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

100 ft. Dumbbell walking lunges 20/10

20 dumbbell box step ups 20/16″ 20/10

12 Dumbbell strict shoulder press 20/10

100 ft. bear crawl