Gymnastics:
5 Rounds:
10x Hollow Rocks
10x Shoulder Taps
3x Attempts (Kick Ups) at Handstand Walking
WOD:
15AMRAP:
25-20-15-10-5x Dips
50-40-30-20-10x AbMat Sit Ups
Then….”Karen”
150x Wallballs (20/14#)
If you complete Karen, post a time. If you don’t complete Karen, your score is the number of completed wallballs.
Weightlifting:
Block Snatch Pull + Snatch (Below Knee)
- @70% 3x(1+1)
- @75% 2x(1+1)
Block Clean Pull + Clean (Below Knee)
- @70% 3x(1+1)
- @75% 2x(1+1)
DEL:
Specialty Bar Box Squat @50% vs Chains (12x2) (E45sO45s)
GHR w/Band Assistance (3x12)
1Minute Plank Hold (Max Weight)
800M Sled Drag Forward – Light
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