The Cell Gym – WOD
Strength
Deadlift (3.3.3.3)
Metcon
Metcon (Time)
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
20/14-lb medicine ball, 10-ft/9-ft target, 50-ft (15.24-m) shuttle run
Time cap: 25 minutes
Metcon (Time)
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
20/14-lb medicine ball, 10-ft/9-ft target, 50-ft (15.24-m) shuttle run
Time cap: 25 minutes
Cool Down
Metcon (No Measure)
3 Rounds
10+10 bird dog
20 sec ea side anti-rotation iso hold
20 sec pigeon stretch each leg
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