
12/15/2021 WOD
A. Dynamic Stretches
B. “Kelly”
(5 rounds for time)
400m run
30 box jumps
30 wall balls
-OR-
“1/2 Kelly”
(5 rounds for time)
400m run
15 box jumps
15 wall balls
C. Static stretches
A. Dynamic Stretches B. “Relay Games” (Come join in on the fun:)) C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 tall med ball squat cleans 10 wall balls C. (For Strength/ Technique) 8 x (1 squat clean + 1 hang squat clean + 1 split jerk) D. (For time) 21-15-9 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Bar Muscle Ups 12 Burpees C. (As many rounds as possible in 6 minutes) 12 Ring Dips 12 Burpees D. (As many rounds as possible in 6 m