The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

3 min jog

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Push Press 50/30

15 air squats

5 Burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

10 BB Push Press 95/65

8 Front squats 95/65

5 Burpees