Announcements

Clean and Jerk class this Saturday 4/10 8:30am-9:30am.

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Running Warm-up (No Measure)

400M Run

20sec Toy Solider

20sec Bum Kickers

20sec High Knees

20sec Elbow to ankle

20sec Inchworm

20sec Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

1 min couch stretch each side

Metcon

Metcon (Weight)

30 min EMOM

1- 5 Power Snatch + 5 OVH Squat 60-70% 1RM

2- 30 sec handstand hold (every 10 sec do 1 HSPU) OR Heavy plate hold overhead (every 10 sec do 1 press with the plate)

3- 3 man makers 30/20
weight used for snatch