WOD Tue 7-16-13 “Kelly”

WOD Mon 7-15-13
July 14, 2013
WOD Wed 7-17-13
July 16, 2013

WOD Tue 7-16-13 “Kelly”

 

Nick and Fran got along just fine

Warmup:
3 Rounds NFT
25M high heels
25M high knees
25M Karaoke
25M jog
7 Wallball shots
7 Box jumps
 
Skill/Strength: Clean & Jerk
– 15 minutes C&J practice
– New athletes will work on technique and learning split jerk stance
– Experienced athletes – 3 sets of 3 reps working up from 70%-90%
 
Benchmark WOD: “Kelly”
5 Rounds for time
Run 400M
30 Box Jumps 24/20
30 Wallballs 20/14
 
– 30 minute time cap
– Scale as appropriate
 
Cool Down:
1) Walk and stretch 100M
2) Prone quad stretch 2 min L/R
3) Foam roller, chest & shoulders
4) Double LAX ball, 10 snow angels, 3 positions
 
 
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