Saturday, November 23rd, 2024
“Big Kelly”
3 Rounds for Time
1000m Run
50 Wall Balls
50 Box Jumps
Wall Ball 20/14lb, 9/6kg
Box Jumps 24/20”
Team Variations
2 Person Option:
Runs Together and Split the Workout
3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.
Optional Accessories
For Quality
3 Sets
8/8 Dual Dumbbell Crossover Step-Up
8/8 Single Leg Barbell Hip Thrust
30 second Glute Bridge Hold with Adduction
30×1 Tempo for Movements
