The Cell Gym – WOD

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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