The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Weighted Pull-ups (3.3.3.3 getting heavier)

SPORT

DB Row

LIFE

record row

Metcon

Metcon (Time)

LIFE

4 Rounds

8 Box jumps 20″/12″

10 Tricep dips on the box

12 DB Thrusters 30/20

Metcon (Time)

SPORT

4 Rounds

8 Box jumps 24/20

10 Ring Dips

12 Thrusters 95/65