Warm Up
400m Run, 30 Ring Rows, 30 Push Ups, Movement Flow
Strength EMOM
10mins
5 Strict Press 80%
4 Ring Dips
WOD
Karen
For time:
150 Wall-ball Shots
Follow up Immediately with
1.1km Run
Perform Karen and Buy Out with a 1.1km Run immediately after Karen. Record both times of Karen and Total WOD time.
