3-4APR14: “Kelly-ish”

Since we’re likely to have many absences on Friday due to the 7th grade Catalina Trip, we’re going to hold off on learning our next new movement and instead knock out a new WOD that will be a first for Wiseburn CrossFit. Based on the adult version of the ‘girl’ workout ‘KELLY,’ this WOD will be a triplet that consists of running, box jumps, and wall balls. We will also have 3 different levels of intensity for you to choose from today. Expect this WOD to be a burner…an incredibly fast heart rate and heavy breathing will likely accompany you from start to finish if you really give this one your all. Here’s a quick WOD Demo that we’ll watch before we kick off our ‘3-2-1-GO!!!’

http://media.crossfit.com/cf-video/CrossFit_WOD120106_Kelly.mov

WOD: “Kelly-ish”

ALPHA:

3 rounds for time of:
Run 400 meters
20 Box jumps
20 Wall ball shots

BRAVO:

3 rounds for time of:
Run 400 meters
15 Box jumps
15 Wall ball shots

 CHARLIE:

3 rounds for time of:
Run 400 meters
10 Box jumps
10 Wall ball shots

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