The Cell Gym – WOD
Technique
Metcon (No Measure)
3 Rounds
30 sec. Handstand Hold OR Barbell Hold overhead
30 sec hollow hold (low back touching floor whole time)
10 plank shoulder taps
Strength
Shoulder Press ( 4@80%, 2@90%, 1@95% 3x)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 min AMRAP
15 KB Deadlift 70/55
10 banded pullups (no kip)
20 situps
Metcon (AMRAP – Rounds and Reps)
SPORT
12 min AMRAP
10 Deadlifts 155/105
8 pullups
20 situps with straight legs
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