Benchmark WOD
“KELLY”
5 Rounds For Time: (45min cap)
400m Run
30 Box Jumps 24/20″ MRX 20/18”
30 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9’
**compare to Aug 21, 2020; Jun 22, 2019; Aug 12, 2018; Aug 11, 2016**
Core Development & Stretching
30 Right Knee to Left Elbow Plank Tucks
30sec Butterfly Stretch x 2
30 Left Knee to Right Elbow Plank Tucks
30sec Straddle Stretch x 2
30 Evil Wheels
30sec Chinese Splits Hold x 2
CFHSV RUNNING & ENDURANCE WOD:
3 rounds of:
3 x 600m run
rest 30 seconds between efforts
Rest 3 minutes between rounds
