wednesday

Warm-up

​3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Metcon

"AWWW C'MON KAREN"
For time:
150 wall balls (20/14)
*At the top of every minute perform a 50' shuttle sprint (25' out, 25' back)