From CF HQ 02.03.10
"Kelly"
5 rds for time of
Run 400-Meters
30 Box Jumps @ 20"/24"
30 WBS @ 14lbs/20lbs
CFFB SWOD:
(A) Squat 3x5, Bench 3x5
(C) Squat 5, 5, 5, 5, 5; Bench 5x2 @ 90% of 1-RM
CFFB DWOD:
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
