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Components

Warm Up 4

Deadlift

Metcon

The Cell Gym 04.20.16

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Wendler

Wendler Week #1
Using 90% of 1RM
65% X 5
75% X 5
85% X 5 +

Deadlift (65% x 5)

Deadlift

Deadlift (75% x 5)

Deadlift

Deadlift (85% x 5+)

Deadlift

Metcon

Metcon (Time)

4 rounds for time
11 Thrusters 95/65#
11 Burpee box jump 24/20"

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