Monday WOD


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Monday WOD

FITNESS

'''Kelly''
5 Rounds For Time:
Run 400 Meters
30 Box Jumps
30 Wall Ball @ 20/14# to 10/9''
+
Midline:
15 Knee Tuck Holds ; rest 20 sec x 5


PERFORMANCE

A. Front Squat @ 20X1; 3-4 x 4 @ 78-83% ; rest 2 Min

+
EMOM x 16 Min :
1. 5-7 tough DB Inc Bench Press @ 20X1
2. 5  R Arm DB OH Walking Lunges ( 5 each leg)
3. 5-7 tough Bent over Barbell Rows @ 20X1
4. 5 L Arm DB OH Walking Lunges ( 5 each leg)
+
For Time:
50 DU
10 Burpees 
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
+
Midline:
15 Knee Tuck Holds ; rest 20 sec x 5

Notes:
- Burpees MUST extend torso and CLAP hands together above head on every rep today, as standard.


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