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

Choose back squat OR Bench

Back Squat (8@60%, 7@70%, 6@75-80% 3x)

OR

Bench Press (8@60%, 7@70%, 6@75-80% 3x)

Metcon

Metcon (Time)

LIFE

4 Rounds

30 mountain climbers (1=1)

10 DB Cleans 30/20

10 Burpees

10 tricep pull downs

30 mountain climbers

200m run

Metcon (Time)

SPORT

4 Rounds

30 mountain climbers (1=1)

10 barbell cleans 95/65

10 bar facing burpee jump over

10 ring dips

30 mountain climbers

assault bike 15/10 calories