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

Deadlift (5.3.2.2.2.2)

getting heavier

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.12

hand release pushups on knees or with band

wallballs 14#

ring rows feet on box

KB RDL 70/55

Metcon (Time)

SPORT

2.4.6.8.10.12

hand release pushups

wallballs 20#

pullups

Barbell RDL 95/65