Warm-up:
5 min. Bike
E & S
Lunges with twist and GM
Shoulder Mobility
WOD:
“Kelly”
Five rounds for time of:
Run 400 meters (1/4 mi.)
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
CW: 34:26
LW: 36:51 (PR - did 40:55 last time)
Cool Down:
25 Atomic Sit-ups
Practiced kipping pull-ups (first time since falling off bar and hurting rib! Aside from the hard work of trying to do a pull-up, I now have to conquer my new fear of falling off the bar again. Great!)
Comments:
I have been dreading this WOD for a week now, as it was SO difficult the last time I did it (that was also the first time I had ever done it). I am very pleased with my time. I think there are three reasons for it:
1. the weather was cool and crisp, 2. I divided up the reps better and stuck to it (10-10-10 box jumps, 15-15 wall balls), and 3. I did a very light warm-up, unlike last time.
I am exhausted, but I feel GREAT!!
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