The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Back Squat (3@85%, 1@95% 4x)

Metcon

Metcon (Time)

LIFE

1.2.3.4.5.6.7.8.9.10

Push Jerk 65/45

Hanging Knee raises

Wallballs 14/12

Metcon (Time)

SPORT

1.2.3.4.5.6.7.8.9.10

Push Jerk 95/65

Toes to Bar

Wallballs 20/14