Saturday, July 14th

METCON:

“Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

If unable to run, complete one of the following:

500 Meter Row 28/20 Calorie Assault Bike

A few weeks back we completed the two benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, athletes can aim to complete each round somewhere between 5-7 minutes. Adjusting the number of round and reps, weight, or height as needed will help athletes hit the correct stimulus. The wall ball should be a load that they could complete unbroken when fresh, but in no more than three sets within each round.

This workout is about being able to maintain or improve upon what you did in round 1 and 2 during rounds 3-5. Finding a slightly more conservative pace and break-up strategy from the get-go will allow for this sustainability during the later rounds.