½ Kel ½ Hell

IMG_4287.jpg

Pull Up/Box Jump Prep Skill:

5 x 4

·      Pull-Ups (any, to include weighted)

·      Seated Box Jumps

OPEN – PERFORMANCE - FITNESS

½ Kel ½ Hell

For Time:
30 Box Jumps (24/20)
30 Wall Balls (20/14)

21 Kettlebell Swings (53/35) 
12 Pull-ups

21 Kettlebell Swings (53/35) 
12 Pull-ups

30 Box Jumps (24/20)
30 Wall Balls (20/14)

·      15min time cap!

Upper Body Imperative

Box Jumps = Step Ups

Wallballs = Light Dumbbell Thrusters

KB = 1 –Arm Russian KB Swings

Pull Ups = 1 Arm Ring Row

Lower Body Imperative

Box Jumps = 1 Legged Squat to Bench (Pistol Like Movement, w/ box support)

Wallballs = Seated Dumbbell Thrusters

KB = Barbell Good Morning

Pull Ups = Ring Row (if able) or Strict Pull Up

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton