Thurs, 07/12/2018

“Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) L2 Sub 200m Run OR 20 BxJ/Wall Balls L1 200 M Run 15 Box Step Ups 15 MB Squats


On Thursday in “Caitlin” we talked about every world record being set with negative splits. This mindset carries over into today. It’s not about the first round, or even the second round. This workout is about being to maintain or improve upon what you did in round 1 and 2 during rounds 3-5. Finding a slightly more conservative pace and break-up strategy from the get-go will allow for this sustainability during the later rounds.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Body Armor

A) Dumbbell Strict Press:

Build to a Heavy Set of 7

B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)

C) Weighted Strict Pull-up: Build to a Heavy Set of 3

D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)

#WOD #kelly #run #boxjumps #wallballs