The Cell Gym – WOD

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Strength

Pendlay Row (3.3.3.3 getting heavier)

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

min 1: 8-10 hand release pushups

min 2: 5-8 T2B (scale with 30 sec bar hang)

min 3: 10-15 wallballs 20/14

* remember each minute should be about 30-40 sec of work with 20-30 sec rest.

*Keep work consistent. Manage fatigue and keep range of motion.

*Count up total reps for score