Wednesday July 11th

WOD
"Kelly"
5 rounds for time of:
Run 400 meters
30 box jumps 24/20
30 wall-ball shots 20/14 @10'

Time Cap 40:00
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Scaling

This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Scale BJ height and WB load as needed

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