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Wed 8/28/2013 WOD Bench Mark “KELLY”

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Warm up

3 sets of

5 wall balls

5 Box jumps (20 or lower)

100 meter Ski

Dynamic Stretches



Training (Met-con)

Bench mark


5 Rounds

400 Meter Run (1st ave and back)

30 Box Jumps (24/20)

30 Wall Balls (20/14)



Level 1/scale options

scale weight of ball

scale height of box

scale # of reps

scale distance on run

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