Wednesday, September 11, 2013


Welcome to the Herd Holly

Wednesday (CAP)

Level 2

WOD: "Kelly"
5 Rounds For Time
400m Run
30 Box Jumps 24"/20"
30 Wall Ball 20#/14#, 10#


Level 1

WOD: "Lil Kelly" (35 min cap)
5 Rounds For Time
400m Run
15 Wall Ball
15 Box Jumps + Step Down
Scale to 3 rounds as needed 

Thursday (CAP)

Level 2

Strength: Power Clean 4 - 5 Sets (Rest 5 sec between reps) Rest 90 - 2 minutes between sets

3 x
1. Weighted Chin Ups 5x Rest 1min.
2. Weighted Dips 5x Rest 1min.
3. Weighted Sit Ups 5x Rest 1min.

Challenge: 1min. Max Cal Row


Level 1

Skill Builder: 3 Sets Of  Each
Banded Strict Pull ups x 10 - 30X0
Push Ups x 10

WOD: Full Tabata At Each Station
Row For Cal
No Push Up Burpees
Sit Ups
Score is total reps

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. - Confucius

Post time, load, or number of total reps completed to comments.

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