Saturday, August 6 2022

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