“CRACKED OUT KAREN” WOD 8/11/14

WARM UP:

4 x 150 M. Row

Then:

Hip Mobility

SKILL:

3 x 10 Hollow Hold Crunches

Pair With:

3 x Max Effort L Sit

LIFT:

Front Squat

2 @ 70%

2 @ 80%

2 @ 85%

2 x 2 @ 90%

WOD:

“CRACKED OUT KAREN”

For Time:

150 Wall Ball

*EMOM 4 Burpees

POST WOD:

Hip Mobility and Roll