The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

20 Push-up Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)

Into …

2 ROUNDS (w/ DB or Backpack)

40 Single-Unders (Double-Unders in 2nd round)

12 DB Deadlift

12 DB Push Press

12 DB Front Rack Alt. Lunges

Workout – HOME

Metcon (Time)

Chipper for time:

70 walking lunges

60 double dumbbell swing

50 broom handle overhead squats

40 hollow body rock

30 pushups

20 donkey kicks

then:

800m run cash out
*if you don’t know how far 800m is, run out and back as far as half your average mile time.