The Cell Gym – WOD
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)
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