The Cell Gym – WOD
Strength
Shoulder Press (5@65%, 4@75%, 3@85% 3x)
add 5# to your 1rm if you have been lifting consistently for the last 4 weeks.
Dips (4 sets of max reps (choose ring or stationary))
complete one set after each of the last 4 sets of shoulder press
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 min AMRAP
10 Wallballs 20/12
12 kb deadlift 70/55
10 hanging knee raises
Metcon (AMRAP – Rounds and Reps)
SPORT
12 min AMRAP
10 wallballs 20/14
8 deadlifts 185/125
6 T2B
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