WOD for 13 OCT 2016

0500 and 1140ish at the Fred

Prepare for Glory Spartans! Today is a girl who I have wanted to do for a long time! Karen is her name and 150 wall balls are her game! Ben Smith does the 150 wall balls straight and it takes him 4 minutes and some change. It shouldn’t take us much longer, maybe 4:30 or so.

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

20 Double Unders

15 Air Squats

10 Handstand Shoulder Touches

5 Strict Pull-ups

 

WOD:

Karen

150 WB 20/14#     10/9ft

 

Strength:

5 Shoulder Press, pick load

Every 2 mins for 10 mins.

 

WOD 2:

Complete as many rounds as possible in 12 mins of:

Max Effort Muscle Up

10 Kettlebell Power Snatches, 53/35 lbs

Airdyne Bike, 1 min

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