Benchmark Kelly:
5 Rounds for time 400 m Run, 30/15 Wall Ball Shots RX 20 lb, 30/15 Box Jumps
Endurance WOD:
Circuit training 3 rounds 3 min Row, 3 min Run, 3 min Ski Erg, 2 min REST.
C.Push
1. Push press 12-10-8-6
2. 4 x S.S.: 10 dumbbell chest press + 10 chest flys
3. 3 x S.S.: 10/12 deficit push ups + 10 R/10 L kick backs
4. 3 x 12/15 close grip bench press
5. 3 x side plank rotations 30sec R/ 30sec L + 30/45 overhead farmer walk
