Strength:
5 Sets
12 Deficit Alt. R. Lunges
10 Slam Ball Russian Twist
Rest 1:30
Conditioning:
Every 1:30 + :30 Rest x 3 Rounds
6 Ball Clean ( 50 / 30)
6 Bearhug Squats
Max Singles / D.U
Rest 1:00
Every 1:30 + :30 Rest x 3 Rounds
8 Alt. DB Snatch ( 25 / 17.5)
8 Alt. SA DB OH Lunges
Max Mountain Climbers
Tabata Finisher:
Top of Pull Up Hold
Bottom Of Push Up Hold
Endurance
Hero wod "KELLY"
5 Rounds
400M Run
30 Box Jump
30 Wall Ball
– Beginner: 34-40 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes
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