Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

• Row 500m

Dumbell Complex:

• 3 Rounds Not For Time With Moderate Dumbells
• 10 Stiff Leg Deadlift
• 10 Bent Over Rows
• 10 Hang Power Cleans
• 10 Push Press

SKILL

Every minute on the minute for 10 minutes:

• 5 Chest To Bar Pull-Ups
• 30 Double Unders

STRENGTH

• Split Jerk 2-2-2-2-2
• Weighted Dip 3-3-3-3-3

WOD

“Kelly” (Click link for scales and times)

Complete 5 rounds for time of:

• Run 400 meters
• 30 Box Jumps (24/20’’)
• 30 Wall Ball (20/14lbs)