Friday, June 23, 2017

 

 

WOD

“Kelly”

5 Rounds:

400 Meter Run

30 Box Jumps 24/20”

30 Wall Balls 20/14#

*35 Minute Time Cap

Coach’s Tip: Kelly is a benchmark workout. Focus and purpose of today is pushing you into the longer time domain of workouts similar to the endurance needed for a 5K run. While intensity is still king, remember it is relative to the workout. Begin this workout at a pace you think you can maintain each round and find a rhythm to keep moving on box jumps & wall balls.

Core Down

Stretch & Foam Roll

Rx:

Belinda 2552
Sully 3338
Natalie 3356
Jon 3358
Munique 3011
Mandy 4+31
Christa 3205
Jenny 3433
Beth 2944
Bob 3451
Andy 3110
Joe 3013
KK 2904
Bill F 2336
Aimee 3522
Patrick 2932
PDiddy 2751
Ben 3015
Marion 2540
Kate 3337

Mod:
Shaq 3403
Jess 3236
Ray 3318
Katie 3009
Ashley 2600
Annie 3343
Jon 3009
Dave N 4+11
Cory 2435
Bre 3442
Cody 4+31
Erin 3218
Carly 2936
Christine 2858
Bob 3033
Faith 4 Rounds
Kevin 3144
Ted 2530
Brittany 261
Barb 3105
Chris 3507
Joseph 2742
Amiee 3455
Shannon 2650
Mark 3325
Robin 3032
Erika 2712
Trina 3213

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