The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 1 length

Bear Crawl 1 length

Toy Solider 1 length

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Front Squat (5@75%, 5@80%, 5+@85%)

Metcon (Distance)

Box Jumps

3 moderately high box jumps after each set of squats.

Metcon

Metcon (AMRAP – Rounds)

Life

15 min AMRAP

10 DB Push Press 30/20

20 walking lunges

200m Run

Metcon (AMRAP – Rounds and Reps)

Sport

15 min AMRAP

10 Push Press 95/65#

12 OVH Lunges 95/65#

400m Run