The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Front Squat (8@60%, 7@70%, 6@80% 2)

OPTION:

4 sets of 10 KB Front squats.

Metcon

Metcon (AMRAP – Reps)

LIFE

20min EMOM

even- 12 double KB Deadlift 55/35

odd- 30 sec. BB shoulder press 45/35

* score is cumulative reps of shoulder press
KB should be on the outside of feet.

Metcon (AMRAP – Reps)

SPORT

20 min EMOM

even- 3 clean deadlift @ 105% of clean 1RM

odd- 30 Sec. BB shoulder press 65/45#

* score is cumulative reps of shoulder press over all rounds.