The Cell Gym – WOD

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Technique

Metcon (No Measure)

3 Rounds

8 parallel to floor ring rows (hips drive)

30 sec plank

Strength

Bench Press (4@75%, 3@85%, 2@90%, 1@95%+, 1@95%+, 1@95%+)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
LIFE

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

5 weighted Strict Pullups (10# plate)

10 pushups

15 air squats with plate 45/25#