WOD:

“Kelly”

5RFT:

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

Benchmark Friday!  Use the transition time between movements be your rest to catch your breath and slow down the heart rate.

Scaling Options:

Run –> 500M Row

BJ -> 20/26

WB -> 14/12

Cool Down:

Reverse Hyper ext – 3×30

Roll out legs – 2 min ea