10/13 WOD

Karen Plus . . .

warm up – 2 rnds 10 each of:

K2E        Jump lunges      Burpees

Skillwork – wall ball breakdown

WOD – KAREN (benchmark)

150 – wall ball    Bk/Bl

then . . . 15 min AMRAP

5 KB swings    24/16

7 Ring Dips

9 Pistol squats

200 meter sprint

 

Oct Challenge – Resista ball #A

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