WOD: Saturday 241123

Have a great weekend!

• Coaching Notes

This Saturday workout is one of those few times that we place in an individual workout on a Saturday. However, this will be a great challenge of a day for everyone and a re-test of the Benchmark for the entire cycle. It worked into the week to place here today rather than earlier just for how the volume, movements, and flow hit, so this is why it's on a Saturday for both the first week of the cycle and this final test week. This workout is built off the workout "Kelly'', Where it has the same volume of Wall Balls and Box Jumps, but we have added 1000m of Running here today to make this a bit longer of a workout. A note that this is a substantial workout and will take a bit of time, so we have included a partner version as well as a 3 person team version to reduce overall volume and allow for the ability to run this in a more community building environment.

metcon: "Big Kelly"

3 rounds for time of:

Run, 1000 m

50 Wall Balls, 20/14 lbs

50 Box Jumps, 24/20 in

Goal: 25:00-35:00

Time Cap: 40:00

accessories:

3 rounds for quality of:

8 L/8 R Crossover Box Step-ups, pick load, pick height

8 L/8 R Single Leg Barbell Hip Thrusts, pick load

Glute Bridge Hold, 30 secs