"Benchmark - Kelly"

**BRING A FRIEND AND PARTNER OPTIONS***

- LEVEL 3 -
5 rounds for time: 
400-m run
30 box jumps 
30 wall-ball shots

​

**BRING A FRIEND AND PARTNER OPTIONS***

link to register for a FREE CLASS HERE!

​

Pre-work:
Handstand walking

​

- LEVEL 3 -
5 rounds for time:
10 alternating DB snatches 
50-ft DB overhead carry, left
50-ft DB overhead carry, right

​

Pre-work:
Single-leg squats

- LEVEL 3 -
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

- LEVEL 3/2 -
AMRAP 30:00
With a partner:
Max distance row
- One partner works at a time switching as needed.

Pre-work:
1-rep Hang Power Snatch

- LEVEL 3 -
For time:
100 alternating single-leg squats
50 thrusters 
25 hang power snatches
 

- LEVEL 3/2 -
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Post-work:
3 sets:
200-m jog
600-m run

Day Of Truth And Reconciliation WOD

Wear an ORANGE shirt

this FRIDAY

- LEVEL 3 -

For Time:
Buy-in: 215 Double-Unders
21 Handstand Push-Ups
5 Clean-and-Jerks 
21 Burpees
5 Clean-and-Jerks 
21 Box Jumps 
5 Clean-and-Jerks
21 Kettlebell Swings
5 Clean-and-Jerks
21 Lunges
5 Clean-and-Jerks 
21 Pull-Ups
5 Clean-and-Jerks 
21 Medicine Ball Squat Cleans 
5 Clean-and-Jerks 
21 Toes-to-Bars
5 Clean-and-Jerks 
1,996 meter Row/Run/6000m Bike
- 40:00 Min Cap

- LEVEL 3 -
2 rounds for time:
With a partner:
50 KB swings
60 box jump overs 
70 synchronized walking lunge steps
 

Post-work:
KB side bends/side
Double KB front-rack hold

- LEVEL 3 -
AMRAP 25:00
20 handstand push-ups
800-m run

​