The Cell Gym – WOD
Warm-up
Warm-up (No Measure)
1 ROUND*
100m Run
:20 Top of Ring Row Hold or :20 DB Upright Rows
10 Bodyweight Good Mornings
Into…
1 ROUND
100m Run
10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111)
5/5 Single Arm KB or DB Sumo Deadlift
Into…
1 ROUND
100m Run
10 Ring Row or 10 DB Bent Over Row
10 Double KB or DB Sumo Deadlift
Workout – HOME
Metcon (4 Rounds for time)
EVERY 3:00 FOR 4 SETS
1:00 Run/Bike/Row/Burpees
15 Double DB Swing (outside of legs) OR Backpack Russian Swings
20 DB Bent Over Rows OR Backpack Bent Over Rows
(Score is Time Each Set)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Alt. V-Ups/Tuck-Ups
10 Side Plank Hip Raises/Side
10/10 Single Leg Glute Bridge-Ups
-Rest as needed b/t Sets-
(No Measure)
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