The Cell Gym – WOD

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Strength

Complete one round of SA DB Row after each set of shoulder press. KB can be used for a heavier weight.

Shoulder Press ( 4@70%, 4@80% 4x)

Single Arm Dumbbell Row

pick a dumbbell that is heavy and complete 6 reps each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

4 Power Clean 95/65

6 bar facing burpees

8 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

4 Power Clean 155/105

6 bar facing burpees

8 T2B