The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Deadlift (5, 4, 3, 3, 3, 3)

Workout

Metcon (AMRAP – Rounds and Reps)

LIFE

16 min amrap

12 wallballs 20/12

30 russian twists with one DB 15/10

10 pushups

5 box jumps 20/16

Metcon (AMRAP – Rounds and Reps)

SPORT

16 min AMRAP

12 wallballs 20/14

30 russian twists with KB 25#

10 hand release pushups

5 box jumps 30/24

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1- :50 Bike/Run/Row/Jumping Jacks

MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

8 DB Thrusters

8 DB Bicep Curls

8 Sit-Ups

1:00 Run

(Score is Rounds + Reps)