The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Front Squat (8@60% 3x)

SPORT

LIFE

4 rounds

8 KB front squats

10 KB deadlifts
record weight for front squat

Metcon

Running Annie (Time)

50-40-30-20-10

Double Unders

Situps

200m Run (finish with a run)
modification:

x3 for single unders