FRONT BOX SQUATS & "KAREN"

A) Strength:

EMOM 9:

3 Front Box Squats @ 63%

B) WOD:

"Karen"

For time: (11:00 Cap)

150 Wall Ball Shots (Rx = 20/14, S = 14/10, 10/8, 100 Wall Ball Shots)

*We will run two heats and have athletes judge each other like an Open WOD.

C) Extra Credit:

3 Options:

1) 400 Meter Sledpull Powerwalk @ 1/2 Bodyweight

2) Reverse Hyper @ 30-50% of 1RM Back Squat: Accumulate 50-75 Reps.

3a) Reverse Lunge + RDL Combo (4 x 6 ea). Rest 45s.
3b) Straight Leg Weighted Sit-ups (4 x 10). Rest 45s.

*3a/3b is one of the 3 options done as a superset.