The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

2:00 Easy Row/Jog/Bike

Into…

2 ROUNDS

10 Plate/Backpack Deadlifts

10 Alt. Deadbugs

10 Plate/Backpack Strict Press w/:02 pause overhead

10 Hollow Rocks

10 Superman Arch Rocks

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

:45 sec jump rope

15 DB or Backpack Ground to Overhead

15 box jumps (pick something under 20″) or tuck jumps

(Score is Rounds + Reps)

Challenge

Metcon (Time)

max handstand hold.
-grab a wall and hang out. max handstand hold for time.