The Cell Gym – WOD

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Strength

Deadlift (5@65%, 4@75%, 3@85% 3x)

Back Rack Lunge (6+6 back lunges 135/95 OR 95/65 )

all one leg at a time.

Do a set after each set of deadlifts. choose a weight that is challengeing but won’t knock you out.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15min E3MO3M

9 DB cleans 30/20

7 burpee over db

5 banded pull ups

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min E3MO3M

9 cleans 95/65

7 bar facing burpees

5 chest to bar pull-ups