Strength/Skill: 6 x 4 Bench Press Alternate with… 6 x 1′ Front Plank Hold WOD: Karen’s Revenge 150 Wall Balls for Time Every time you drop the ball on the ground (for any reason) or if you stop doing wall balls for more than 2 seconds, you must do a burpee before you start doing wall balls again. For each time you drop the ball or stop, you must add 1 burpee to round. So, the second time you stop, you must perform 2 burpees before picking up the ball. The third time, three burpees, etc. Cool Down: Roll the glutes, hamstrings, quads and calves.