The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (5@65%, 4@75%, 3@85%, 2@90% 3x)

Metcon

400 Cindy (AMRAP – Rounds and Reps)

20 min AMRAP

5 pullups

10 pushups

15 airsquats

*every 5 min on the 5 min break for a 400m run. (min 5, 10, and 15)