The Cell Gym – WOD

View Public Whiteboard

Warm-up

warm up squat (No Measure)

500 m row

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Strength

Front Squat (3 Pause front squat @60% 4x)

*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest