600 m run
Lat pull downs
Lunge w instep
5 x 5 Build to up to a heavy 5R set
WOD “KAREN W/ A VENGEANCE”
Every No Rep, miss or a break in Wallballs 5 Burpees
Penalty on the spot.
Squats need to break parallel, ball has to hit wall at target 10 ft for men 9 ft for women.