The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press (8@60%, 7@70%, 6@80% 2x)

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

Clean 75/55

Burpee

Full squat on the clean.

Metcon (Time)

SPORT

12.9.6.3.6.9.12

Power Clean and jerk 115/75

30 DU

Jerk can be push jerk or split jerk.