It's that day of the week for a CrossFit main WOD - everyone yell "YEAH!!!!"
"Kelly"
5 rounds of
400m run
30 wall balls - 20/16lbs
30 box jumps - 24in box
This is a WOD that I want you to scale if need be.
For scaling you can do 3 full rounds, or 5 rounds with 15 wall balls and 15 box jumps with the full run. Of course you are always able to push yourself threw the full workout, but pay attention to how you feel, heat etc.
10 comments:
NO!
http://www.ktvn.com/Global/story.asp?S=10407603&nav=menu549_2
This was a good friend of mine. We went to high school together and played football and baseball. Ive know him as long as I can remember. He was one of the nicest guys I've ever known. He will be missed
RIP Airman 3rd class Sean Ward
He was a rescue swimmer involved in the helicopter crash a few days ago
Air Crewman 3rd class
Heres a pic
http://www.navy.mil/view_single.asp?id=71886
I am on a cleans/crazy diet for the next two weeks, so I am guessing the my times will suck until I am finished.
But, I WILL BE BACK!
Sorry to hear about your friend Chandler.
28:10
Brutal but great WOD!
Jay you always "haul balls" even on this cleanse.
Chandler- sorry about your friend. How is your health? give a update
I'm doing good now. I'll probably be back Monday for sure. I'm not feeling the feeling of my upper abdominal muscles tearing apart anymore. I'm going to get a copy of my blood test results soon. It's been a good recovery week as well and I'm feeling generally better.
Be careful when doing WODS like Michael. They can hit anyone regardless of your physical ability. I didn't feel bad right after Michael but that night and the days that followed were terrible.
20:12
It was just a wonderful morning
while doing the "Kelly" wod.
You hear the birds chirping and
sun shining on your face while
sprinting the 400's. Very nice.
Chandler,
My deepest sympathy
for your loss.
Mel
Oh Kelly, you are a cruel mistress :-)
Day 4 of my cleanse - fruit and veggies only today, and this WOD was sooooo hard. Amazing how much energy I did not have!
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