Warm-up & Mobility: 15 Minutes
Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @50%, 5 @60%, 5 @70%, 5 @80%, 3 @95% (use spotters!), 8 @70%
Conditioning: 2 Rounds for time – RX is ON:
- 75 Wall Ball (20/14lb)
- 50 Burpees
- 25 Pull-ups
Time cap: 20 mins
Beginners: 15 Wall balls, 10 Burpees, 10 Pull-ups for 4-6 rounds
Rx+: Double the rep scheme and make it one round for time. Score includes your “Karen” time.
Check your score from the last time we did this WOD, about one year ago on April 17, 2013.
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