The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Snatch (10 min EMOM)

2 snatch every minute

starting at 60% stay or get heavier.

Workout

Metcon (AMRAP – Rounds and Reps)

LIFE

10 min AMRAP

12 KB Deadlift 70

10 ring rows

8 seated DB shoulder press (on the ground) 30/20

Metcon (AMRAP – Rounds and Reps)

SPORT

10 min AMRAP

8 Deadlift 155/95

6 pullups

4 HSPU

Workout

AT HOME

Metcon (Time)

FOR TIME

“DB Grace”

30 DB Clean & Jerks

8:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (No Measure)

3 SETS

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-