The Cell Gym – WOD
Strength
Clean (4@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@? 3x)
full squat, if you are not sure on your 1 RM go by feel today.
Metcon
Metcon (Time)
LIFE
5 Rounds
200m
10 ring rows
10 medball slams
6+6 single leg squats with rings (hold on to the rings as you sit into a single leg squat, use rings and arms to pull your self to standing.)
Metcon (Time)
SPORT
5 Rounds
Cal Row 15/10
5 strict pullups
2 Bar muscle ups (try to string them together)
6+6 alt pistol squats
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