Wednesday 20201028

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS

25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength – Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout – “AWW C’MON KAREN!” (Time)

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down – Warm-up (No Measure)

FOR RECOVERY

2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *