The Cell Gym – WOD

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Strength

Shoulder Press (8@55%, 6@65%, 4@75%, 3@85% 3x )

Metcon

Metcon (Weight)

LIFE

Every 4:00 for 6 sets

300m Row

10 hanging knee raises

5 DB hang Cleans

Metcon (Weight)

SPORT

Every 4:00 for 6 sets

200m Run

8 T2B

5,5,4,4,3,3 Hang Power Clean (increase weight each set)