The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Strength

Snatch Balance (5.5.5.5 getting heavier)

Metcon

Metcon (Time)

LIFE

4 Rounds for Time:

10 DB Power Cleans 30/20

10+10 Banded Pull and rotate

30 Kettlebell swings 55/35

Metcon (Time)

SPORT

4 Rounds for Time:

10 Thrusters 95/65

3 Rope Climbs

20 Kettlebell swings 70/55