The Cell Gym – WOD

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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

Strength

Deadlift (5@65%, 5@75%, 5+@85%)

Metcon

Metcon (4 Rounds for reps)

LIFE

3 Min AMRAP (18 min running clock)

4+4 Single leg squat

6 banded dips on dip station

6+6 alternating DB snatch 30/20

Rest 2 min

Repeat 4 times

*each round is a separate score. count reps.

Metcon (4 Rounds for reps)

SPORT

3 min AMRAP on a 18 min running clock

4+4 alternating pistol

6 ring dips

6+6 alternating DB snatch 50/35

Rest 2 min

repeat 4 times

*each round is a separate score. count reps