TODAY’S WOD (workout of the day)

compare your results to 1/20/10

“KELLY”

Rx’d (as prescribed for the elite or aspiring elite athlete)

5 Rounds for time:

400 meter RUN or 500 meter ROW

30 Box Jumps to 24″ box

30 Wall Ball shots, 20lb ball to 10′ target

 

Scaled (an example of how we might scale today’s WOD for your current fitness level)

3 Rounds for time:

400 meter RUN or 500 meter ROW

15 Box Jumps to 12″ box or step ups to 18″ box

15 Wall Ball shots, 12lb ball to 8′ target for women, 14lb ball to 10′ target for men

 

Beginner

3 Rounds for time:

200 meter RUN or 250 meter ROW

10 step ups to 12″ box

10 Wall Ball shots, 8lb ball to 8′ target women, 10′ target men