The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Back Squat

Based off 1RM

8@50%

5@60%

3@70%

3@80%

3@90%

8@60%

Metcon

Metcon (Time)

LIFE

For Time:

4 Rounds:

30 KB Swings 35/25

10 pike pushups on box on knees

Then: (no rest)

4 Rounds:

8 hanging knee raises

10 KB RDL 55/35

20 mountain climbers 1=1

Metcon (Time)

SPORT

For Time:

4 Rounds:

30 kb swings 70/55

10 hspu

Then: (no rest)

4 Rounds:

8 T2B

10 KB RDL 70/55

20 Mountain climbers 1=1