The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Metcon

Deadlift (4@75%, 3@85%, 2@90% 3x)

Strength

Metcon (Time)

800m run

then:

10 rounds

5 wallball 20/14

3 power cleans 115/75

1 bar muscle up (modify with 2 jumping chest to bar pull-ups)