Today's Workout

"Kelly"

Five rounds for time of:

• Run 400 meters
• 30 Box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball

Today's Endurance Workout

Long Intervals

Wait at least 3 hours after Today's Workout and do ONE of the following:

Swim: 3 x 500m... Deviate no more than 1 min from slowest 500m or foul. Recover 3 min between efforts.

Bike: 3 x 5 miles... Deviate no more than 2 min from slowest 5 mile or foul. Recover 5 min between efforts.

Run: 3 x 2 miles... Deviate no more then 2 min from slowest 2 mile or foul. Recover 5 min between efforts

Row: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k or foul. Recover 4 min between efforts.

Foul (to be done at the end of workout): Max Rep Pull Ups