The Cell Gym – WOD

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Strength

Shoulder Press (5 min EMOM 2 @80%)

Warm up to 80% with the following rep scheme:

5@60%

4@70%

3@75%

Once you reach 80% start 5 min EMOM

Workout

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

30 KB Swings

20 Situps

10 barbell snatch presses from behind the neck
*choose a weight that can be performed 10x. weight can be racked.

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

6 Power Snatch 95/65

12 Situps

24′ HS Walk

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 DB Swings

20 Situps

30 sec. DB Overhead Hold (lock those elbows and keep them close to your ears)