6/14/17 It’s Karens turn

Wednesday June 14th
Warm Up:

Row x 3:00. Start  slow, progressively reduce your 500m split by 5 sec E30S
Foam roll Adductors/Glute Medius x 10ea
10 Handstand Scap Elevations
1:00 FLR
8 Air Squats w/ bounce
8 T-Push ups
8 Cossacks w/ plate
8 Up-Downs + twists
5ea Couch Stretch + 2way reach
8 wall balls

Skill, Strength, or Mobility:

3 sets of:
A1) Strict Chin Up x 5 @ X231
A2) Bent Over BB Row x 8-10
*Rest as needed.

WOD:

“Karen”

For Time:
150 Wall Balls (20/14) (10’ all)

L2: Less weight &/or 9ft target.
L3: 125 reps.
L4: 100 reps.