The Cell Gym – WOD

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Strength

Shoulder Press (8 min EMOM 4 reps each minute)

Metcon

Metcon (Time)

LIFE

5 Rounds

10 pushups

20 situps

30 air squats

200m run

Metcon (Time)

SPORT

5 Rounds

12 hand release pushups

10 toes to bar

12 back squats 115/85 (from the floor)

250m Row

Warm-up

Warm-up (No Measure)

3 Rounds

Row 1:00

:30 Hollow Hold -> Hollow Rocks -> Tuck ups

6 Pushups -> Up/downs -> Burpees

6 KB Deadlifts

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

18 Tuck jumps

12 Burpees

9 backpack squats

(Score is Rounds + Reps)