The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Weighted Pull-ups (4.3.2.1)

Pendlay Row (4.3.2.1)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

thrusters 65/45

seated pulldown

ring rows

Metcon (Time)

SPORT

10.8.6.4.2

Thruster 95/65

Pullups

1 rope climb between sets