200710 - FYF! "KELLY" Benchmark Girl WOD

DUE TO THE HEAT THERE WILL BE TWO WORKOUT OPTIONS TODAY!
Plan A = Kelly Benchmark WOD
Plan B = Strength Back/Front Squat WOD (this should be easier in the heat!)

SATURDAY - Open Gym @ 8am and 9am
Partner “Weightlifting” WOD @ 10am

SUNDAY - Barbell Oly Club from 8am to 10am (Snatch Focus)
NO YOGA THIS WEEK!

QOTD - Weekend Plans?

WARM UP - 200m Med Ball Run
AMRAP 5:
10 Med Ball Squats
10 Med Ball Box Step Ups
10 Box Push Ups

MOBILIZE - Rolling Out Bottom of Feet
Sprinters Lunge on Box

COACH PREP - Review movements
5 of each to practice

WOD - “Kelly” Benchmark Workout
(A: Competitor) / (B: Performance)
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wallballs 20/14

(C: Fitness)
4 Rounds
400m Run
30 Box Jumps 20/16
30 Wallballs 14/10

OR

5 Rounds
200m Run
20 Box Jumps 20/16
20 Wallballs 14/10