The Cell Gym – WOD

View Public Whiteboard

Strength

Shoulder Press (8@60%, 6@70%, 4@80%, 2@90% 2x)

Metcon (No Measure)

Strict Pullups

3-5 after each set of Shoulder Press

*make sure to start from a dead hang, pausing for 1 ct at the bottom after each rep.

Metcon

Metcon (Time)

LIFE

4 Rounds

10 power Snatch 65/45

12 back squat with barbell

20 situps

Metcon (Time)

SPORT

4 Rounds for time:

10 Power Snatch 95/65

10 Over head squats 95/65

20 situps

Challenge

Max Bar Hang (Time)

Hold on tight!