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Wednesday 10/21/15

20
Oct

Wednesday 10/21/15

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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.

 

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