September 11th

Strength: 4×9 bench press @70%

WOD:

“KELLY”

5 ROUNDS:

• Run 400 meters
• 30 box jump, 24/20 inch box
• 30 Wall ball shots, 20/14 pound ball

CORE: ATHLETES CHOICE

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)