The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 1 length

Bear Crawl 1 length

Toy Solider 1 length

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Pendlay Row (4×8 reps)

perform a 30 sec plank in-between each set

Supinated grip

Metcon

Metcon (AMRAP – Rounds)

Every minute on the minute for 24 minutes:

Minute 1: 5 Power Snatch 115#(/65#)

Minute 2: 3 wall walks (Scale with 25# overhead plate hold)

Minute 3: 15(10) cal Row

Minute 4: Rest