BENCHMARK WOD: KELLY 5 rounds for time:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
Intermediate: 5 rounds for time:
400-m run
20 box jumps (20/24 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
Beginner: 5 rounds for time:
200-m run
20 box jumps (12/12 in)
20 wall-ball shots (6/10 lb) (8/9 ft)
Home Workout: 5 rounds for time of:
400-meter run
30 object jumps (20/20 in)
30 dumbbell thrusters (35/50 lb)
– Jump onto or over the object; step down if applicable.
– Use one dumbbell.
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot