Warmup: ROM, dynamic stretches, 200m run, 20 over the block burpees WOD: “Kelly” 5 Rounds 400m run 30 Box Jumps 30 Wall Balls Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 3 @ 80% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown: Roll out and stretch
CONTINUE READING