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Main WOD
"Kelly" 5RFT
- 400m Run
- 30 Box Jumps (24/20")
- 30 Wall Balls (20/14#)
Strength
5 min EMOM of 2 snatches (touch and go) @ 75%
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Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
WOD: This is a benchmark WOD, so make sure you are recording your time in your logbook. During the box jumps, ensure you are reaching full extension on the top of the box. You can jump or step up for Rx. During the Wall Balls, ensure the hip crease is below the knee crease at the start of the movement and ensure the ball hits above your line (10'/9').
Scaling: Use a a lower box or lighter wall ball, reps remain the same.
Strength: 5 minute EMOM (every minute on the minute) of 2 repetitions of a full snatch. Pick a weight that allows you to conduct the movements unbroken, ideally touch & go. Check out this video for demonstration of the "touch and go" snatch.
ROUTINE IS THE ENEMY.