"Karen"

Video of Monday's WOD

Buy-in

Jumprope 5 attempts of:

• 2-foot basic
• 1-foot alternate
• Double unders

Upper-body pressing 

5 rounds of: 

• 3 x Kick up to handstand attempts 
• 5 xRing push-ups
• 10 sec. Tripod/frog stand 

Kirsten

Upper-body pressing 

5 rounds of: 

• 5 x HSPU
• 10 sec. Frog stand 

Hip Prep (Kelly Starrett)

• 10 squats
• Knees out
• Pigs On Ice
• Squat straddles
• Groiners
• Active split
• Tall squats
• Fences

Strength

Bench press 3 x 5

WOD: “Karen”

For time:

• 150 Wallball shots, 20 pound ball (100x, weight, target height)

Jason Khalipa 5:25.  15 minute limit.

Post time to comments.

Cash-out

POSE

Change of support x 8

Forward change of support 2 x 8

Stretching