The Cell Gym – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Pendlay Row (pronated 5×6 reps getting heavier)

complete set of chin ups after each round of pendlay row

Chin Up (5×5 reps )

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

3x 6 min AMRAP with 2 min rest in-between: (one score)

6 Power Snatch 65/45

12 walking lunges

18 KB Deadlift 55/35

(score will be cumulative from all 4 rounds)

Metcon (AMRAP – Rounds and Reps)

SPORT

3x 6 min AMRAP with 2 min rest in between:

6 Power Snatch 95/65

12 jumping lunges

18 KB deadlift 70/55

(score will be a cumulative from all 4 rounds)