Warm Up
Mobility
3rounds:
200m run-5 shoulder to overhead whit medball –10 medball clean –12 step-up (6left/6 right)
(1round easy pace- 1 round medium pace-1 round medium/hard pace)
Skill
Movements of the Met Con.
Met Con
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
End Of The Wod
5x100m sprint (hard pace)
Time Work =Time Rest