The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Snatch Push Press + OVH Squat

5 sets of 3 Snatch grip Push Press from behind the head plus one overhead squat. Perform all Push Presses before performing the 1 sqaut. Getting heavier.
from behind the head, in snatch grip.

Metcon

Metcon (AMRAP – Reps)

LIFE

20 min EMOM

even- 12 wallballs 9′ target 20/12

odd- 45sec. Box jump 20/16

9′ target is the bottom of the cell target on rig.

score is total box jumps

Metcon (AMRAP – Reps)

SPORT

20 min EMOM

even- 12 wallballs 10′ target 20/14

odd- 45 sec. Box jump overs no touch 24/20

*modification is jump on box and over to other side

10′ target is the top of the the cell targets on rig.

score is how many total box jump overs.