Tuesday:  September 17, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash 2:00/side

Then Move Steadily Through
10 Leg Swings Per Leg, Per Direction*
25m Butt Kicks
25m High Knees
25 Air Squats
Run 400m (3 laps)

Athletes swing each leg front to back for 10 and then side to side for 10 for a grand total of 40 leg swings. With the butt kicks, athletes they should be “grabbing pavement”, actively pulling the ground to activate their hamstrings.

Strength/Skill(15:00 – 25:00)
DU:  Get warmed up and go for a max set.  If you’re still working on DU, use this time to practice.

WOD(30:00 – 60:00):  Strict 30:00 Time Cap

Fitness/Performance
“Mini-Kelly”
5 Rounds
400m Run
20 Box Jumps 24/20″
20 Wall Balls 20/14lbs

Option 2:  Cut the number of rounds from 5 to 4 (or even 3 if needed)

Competition
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20″
30 Wall Balls 20/14lbs