WOD 23/06/18

1.

warm up A

rest:40''

6 dragon flag x3 set

8 knees to chest parallele x3 set

1' prono plank x 3 set

warm up B

5' air bike low

2.

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.

1 Round of Kelly: 400m Run 30 Box Jumps 30 Wall Balls @9/6

2 Round of Helen: 400m Run 21 Kettlebell Swings @24/16 12 Pull-ups

1 Round of Kelly:

400m Run

30 Box Jumps

30 Wall Balls @9/6

rest:5'

3.

for time

21-15-9

hspu

t2b

rest: 3'

4.

curl bar 3x10 rest: 1'

curl db hammer 3x12

5.

french press db one arm 3x12