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

Bench Press (3@75%, 2@85%, 1@95% 3x)

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

KB Deadlift 70/55

Toenail Pullups

Then:

1000m Row Cash Out

Metcon (Time)

SPORT

12.9.6.3.6.9.12

Deadlift 185/125

Pullups

Then:

1000m row cash out