Endurance: 1mile run

30 squats/20 OH rollouts/30 OH squats

WOD:  Benchmark Day!

“Kelly”

• 5 rounds for time
• 400m run
• 30 wall balls
• 30 box jumps

Core & Durability:

2 rounds

• Weighted Situps 20
• Back Extensions 20

Endurance:

• 4 rounds of
• 500m C2 Row
• 400m Run (*round 3 = 1200m)

Phase I:

• 6 rounds of:
• 20 Air squats
• 10 OH squats 75#
• 10 Kettle Bell SDLHP 44#
• 10 Kettle Bell Swings
• 10 Burpees

Core & Durability:

3 rounds

• 20 GHD
• 20 Back Extensions