The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (3.3.3.3.@ 85%)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

DB Thruster 30/20

Seated PVC Pulldown

200m run

Metcon (Time)

SPORT

10.8.6.4.2

Thruster 95/65

Pullups

200m run