The Cell Gym – WOD

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Strength

Back Rack Lunge (8+8 4 sets-getting heavier)

*complete all reps on one side before switching sides.

*reverse lunges. Careful not to hit knee on platform.

Metcon

24 Day Challenge Baseline-LIFE (Time)

For Time:

Run 200m then:

15.12.9

Deadlift 135/95

Medball abmat situps 14/12

then:

run 200m

then:

5 Rounds of:

5 ring rows (horizontal)

10 pushups

15 air squats

then:

200m Run

24 Day Challenge Baseline-SPORT (Time)

For time:

Run 200m then:

15-12-9 of –

Deadlift (m:185lb,w:125lb)

Med Ball Ab-Mat Sit-ups (m20lb,w:14lb)

Run 200m

5 rounds of –

5 Pull-ups

10 Push-ups

15 Squats

Then:

Run 200m