The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Front Squat (6@60%, 5@80%, 4@85%, 4@85%)

Metcon

24 Day Challenge Baseline (Time)

For time:

Run 200m then:

15-12-9 of –

Deadlift (m:185lb,w:125lb)

Med Ball Ab-Mat Sit-ups (m20lb,w:14lb)

Run 200m

5 rounds of –

5 Pull-ups

10 Push-ups

15 Squats

Then:

Run 200m

Challenge

Max Toes to Bar in 2 min (AMRAP – Reps)

Max Toes to Bar in 2 min