The Cell Gym – WOD
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)
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