WOD Di

Warm-up
3 Rounds
gymnastic swim

8x 20sec work/10sec rest

rope jumps variations
squats

burpees
ring rows

Metcon
in 40min
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24“ / 20“
30 Wall-Ball Shots, 20# / 14#

rest as needed

in remaining time
10 hollow rocks
10 v ups
10 tuck ups
10sec hollow hold
*rest as needed between rounds

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24“ / 20“
30 Wall-Ball Shots, 20# / 14#

rest as needed

in remaining time
10 hollow rocks
10 v ups
10 tuck ups
10sec hollow hold
*rest as needed between rounds