WOD

WOD Tuesday 7/30/19

“Kelly Rowland”

For time:
50/35 Row Calories
— then —
3 rounds of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
— then —
50/35 Row Calories

GENERAL
Going long and light with this mash-up of the CrossFit benchmark workout ?Kelly?
“Kelly” is typically 5 rounds, but two of those rounds have been replaced with a 50/35 calorie row in either end
BOX JUMPS
These are regular box jump, requiring athletes to stand to full extension at the top of each rep
WALLBALLS
Choose a wallball weight that you can complete in 3 sets per round
RUN
If unable to run:
500 Meter Row
28/20 Calorie Assault Bike or Echo Bike
800 Meter Bike Erg
LOGISTICS
Stagger by 3-4 minutes if short on rowers