The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Front Squat (5@70%, 5@80%, 5+@90% )

Metcon

Just keep rowing (Time)

Whichever comes first:

row 2000m OR row for 20 min stopping every minute on the minute for

men- 10 KB swings 55#

women- 8 KB Swings 35#

Once you reach 2000m OR 20 min continue rowing till you reach 3000m (you will stop KB swings)
Assault bike can be used. Whichever comes first 120/100 cal or 20:00 stopping the same as the rowers for KB swings. once reached bike for 1 more mile.