30 Oct 2014

Warm up:
Row
Shoulder stability exercises (pick 4)
~wall slides
~banded external/internal rotation
~bilateral banded rotation
~scap pull ups
~scap push ups
~T's/Y's/I's
~Tea cups
~Turkish get ups (no load or light load)
~Banded standing  rows
~banded external rotation with abducted arm
~sleeper stretch

Strength:
1 max set L sit hold on parallettes
1 max set strict pull ups

WOD:  KELLY Compare to July 6, 2013
5 Rounds
Run 400 m
30 Box Jumps (20/24)
30 Wall balls (14/20 to 9/10)

Rx2:  Less height/weight
or Rx standards but 3 rounds instead of five
*if you would like to make an Rx attempt but think you will run out of steam in five rounds, try doing the rx movements/standards but fewer rounds, 3 is a good compromise*

SILVERS:

Strength:  Overhead Squat 5 x 5

WOD:  Modified Kelly
3 Rounds
400 m RUN
10 Box jumps/step ups
10 Wall ball