WOD | March 31, 2016

WOD:

  "Kelly"

    5 Rounds

      400m Run

      30 x Box Jump

      30 x Wall Ball  

EXTRA WORK:

  Weightlifting:

    1. Pausing (above knee) Snatch + OHS

      7 x 1 @ 85%

      (OHS 3/2/x/1)

    2. Front Squat

      4-6 x 3 @ 80%

      (2/1/x/1)

  Gymnastics:

    3 rounds for quality:

      10 x Ring Row w/ feet on box

      10 x Kipping HSPU

  Conditioning:

    6 rounds:

      :30 sec Burpee

      :30 sec DUs

      :30 sec KBS (53/35)

      *Rest :90 sec

      (Effort: 80-90%)

 

BOX INFO: 

  Festivus at CrossFit South Philly Saturday April 16th