“KB KELLY” WOD 7/26/17

WARM UP:

400 M. Run or Row

10 Walking High Knee Holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges

10 High Kicks

Then:

Mobility

SKILL: (Gymnastic Capacity – Rope Climb)

For Time: (10 Min. Cap)

10 Rope Climbs

*Sub. Max Time Hang From Bar.  

LIFT:

10 Min. to Find a new 1RM Dead Lift

WOD: (Capacity – Slow Glycotic)

“KB KELLY”

5 Rounds

400 M. Run

30 KBS (53/44) (44/35) (35/26) (26/20)

30 Wall Ball (20/14) (16/10) (14/6)