Kelly’s Blog

Row 1000m
5 Deadlift 175lbs
10 Box Dips
15 KB Swings 1 pood
Row 500m
5 Deadlift 175lbs
10 Box Dips
15 KB Swings 1 pood
Row 250m
5 Deadlift 175lbs
10 Box Dips
15 KB Swings 1 pood
Row 500m
18:57min

4 Rounds
5 Power Snatch 65lbs
10 C2B Pull-ups w/ red bands
20 Box Jumps – Step up 20in
10:17min

Deadlift
3-3-3-3-3
185 205 205 205 205lb

8 Rounds of Tabata
Push-ups
Squats
184

5 minutes of Rowing for calories
4 minutes of Box Jumps for reps 20in – step ups
3 minutes of hang squat snatches for reps 35lbs
2 minutes of wall balls for reps
1 minute of DB Press for reps 20lbs each hand
191

Front Squat
3-3-3-3-3
125 125 135 135 135lbs

3 Rounds
25 Lungs
15 Box Dips
15 KB Swings 1 pood
6:58min