Saturday

Pre Warm-Up

3 Rounds 

50 single under 

5 inchworms 

15 sit-ups 

+

30 Air Squat 

 

Warm-Up

Dynamic Shoulders 

KB Drills 

 

Strength

A.) 4 Sets 

10 Strict Press 

12 DBL KB Swing 

 

WOD

For Time – 25min cap 

“Kelly” 

5 RFT 

400m Run 

30 Box Jumps @ 24/20

30 Wall Ball @ 20/14 

 

Cool Down 

1.) 5min bike – moderate 

2.) Hip Stretch on wall 

3.) Roll quads 

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