The Cell Gym – WOD

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Technique

Metcon (AMRAP – Rounds)

LIFE

8 Min EMOM

30 single jump rope

20 sec plate hold overhead 45/25 OR 20 sec handstand hold

Metcon (AMRAP – Rounds)

SPORT

8 Min EMOM

20 Double unders

12′ handstand walk
*Try to keep work to 40-45 sec. leaving yourself 10-15 min rest for each round

Metcon

Metcon (Time)

LIFE

3 Rounds

20 hanging knee raises

10 pike pushups on box

15 cal row

Metcon (Time)

SPORT

3 Rounds

20 T2B

12 HSPU

12 Cal Assault bike

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min