WOD'S

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

BENCHMARK WORKOUT
“AWW C'MON KAREN!”
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00,
perform 50’ Shuttle Run. 25’ out, 25’
back.

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch