The Cell Gym – WOD

View Public Whiteboard

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

Alternate the movements for 4 rounds

Weighted Pull-ups (3.3.3.3)

Pendlay Row (3.3.3.3)

Metcon

Metcon (Time)

LIFE

21.15.9

box jump over 20/16″

Power Snatch 65/45

Metcon (Time)

SPORT

21.15.19

Box Jump Over 24/20

Power Snatch 95/65