“Kelly”

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of wall ball shots is completed.

Good Times for “Kelly” (source)
– Beginner: 34-38 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes

Intended Stimulus

This should be a long grind with a healthy number of reps. We want you to be able to keep going, but also we want a big resistance from your body saying: “can we stop now, please?” In that delicate and constant battle is where we want you today. Moreover, when you are there we want you to smile and move on. That’s the stimulus that’ll guide our scaling. If modifying, keep a high number of reps and rounds, but decrease skill and overall workload to match today’s capacity. Aim to keep this under 30 minutes. (source: Juan Acevedo)

Scaling
Intermediate
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 16-inch box, 12-lb. ball
♂ 20-inch box, 14-lb. ball
10 foot target for both.

Beginner (A)
5 rounds for time of:
Run 300 meters
30 box jumps
30 wall-ball shots

♀ 12-inch box, 8-lb. ball
♂ 16-inch box, 12-lb. ball
10 foot target for both.

Beginner (B)
5 rounds for time of:
Run 200 meters
30 box jumps
30 wall-ball shots

♀ 10-inch box, 6-lb. ball
♂ 12-inch box, 8-lb. ball
10 foot target for both.