friday

MetCon

"Kelly"
5RFT:
400m Run
30x Box Jump (24/20)
30x Wall Ball (20/14)

*46min TIme Cap

-Scaled Option-
6RFT:
200m Run
20x Box Jumps
20x Wall Balls

Notes:
Sufferfest for 500. 
Ted's least favorite Benchmark workout. 
What is "Kelly"?

(Or would that be "WHO" is Kelly? Just try to keep moving on this one. High Volume Running. High Volume Box Jumps. High Volume Wall Balls. Kelly is notorious for leaving a day or two of top shelf soreness. If you are someone who would like to still get a good workout in and avoid SOME of the soreness consider the scaled option of slightly less volume and considerably faster rounds to keep you from building lactic acid up in the prescribed option.

Post

Foam roll calves
1min/side