WOD – 9/19/2014

Warm-up

  • 50x Single Under
  • 25x Double Under
  • 7 each: burpee, squat, sit-up, push-up

WOD

  • Benchmark: “Kelly”
  • 5 rounds for time
    • Run 400 meters
    • 30 Box Jump (24″/20″)
    • 30 Wall Balls (20#/14#)

Cool Down

  • Stretch

Executive Summary

  • Mode: Monostructural, Gymnastics, Weight Lifting
  • Time:  Short (5–10 min)
  • Reps: High (>100 reps)
  • Scheme: Triplet
  • Priority: Task
  • Movements: Running (M), Box Jump (G), Wall Ball (W)