The Cell Gym – WOD
Warm-up
Warm-up 9 (No Measure)
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
Strength
Pendlay Row (5, 4, 3, 2, 2, 2
getting heavier (doubles can stay at the same weight or get heavier as long as good form is maintained.))
supinated grip
()
Metcon
Metcon (Time)
LIFE
21 KB Goblet Squat 55/35
60 single jump rope
20 walking lunges
15 KB Goblet Squat
80 Single jump rope
20 walking lunges
9 KB Goblet Squat
100 Single Jump Rope
20 walking lunges
Metcon (Time)
SPORT
21 Overhead Squat 95/65
40 double unders
20 walking lunges
15 overhead squat
60 double unders
20 walking lunges
9 overhead squat
80 double unders
20 walking lunges
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