The Cell Gym – WOD

View Public Whiteboard

Strength

Back Squat (5@50, 5@60%, 4@70%, 3@80% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

16 min AMRAP

2x farmer carry 55/35

10 DB step ups 20″ 40/25 (one DB)

10 pass throughs

100 single jump rope

Metcon (AMRAP – Rounds and Reps)

SPORT

16 min AMRAP

2x farmer carry 70/55

10 DB Step ups 20″ 50/30 (one DB)

10 Pass throughs

100 single jump rope
*pass throughs heel to toe to heel = 1.

*20″ step up for everyone.