23 July 2012 – “Kelly”; a Benchmark WOD!!!

Warm-up

Run to JITB

10 Push Ups

9 Air Squats

8 Sit-ups

7 Push Ups

6 Air Squats

5 Sit-ups

4 Push Ups

3 Air Squats

2 Sit-ups

1 Push Up

Strength/Skill

Back Squat 3X5

 

WOD – “Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall balls, 20/14 pound ball

Cool Down

Water Water Water!!!!

 

 

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