The Cell Gym – WOD
Warm-up
Warm Up 5 (No Measure)
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Strength
Deadlift (7@60%, 6@70%, 5@80% 2x)
Metcon
Metcon (3 Rounds for time)
LIFE
3 rounds for time (3 separate time scores):
500m row SPRINT
30 walking lunges
Rest 2 min (score is 3 separate times)
Metcon (3 Rounds for time)
SPORT
3 Rounds for time (3 separate time scores)
30 Cal Assault bike SPRINT
30 foot Hand Stand walk (5 stall mats long)
Rest 2 min
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