WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL: (Gymnastic Capacity – Rope Climb)
For Time: (10 Min. Cap)
10 Rope Climbs
LIFT:
10 Min. to Find a new 1RM Dead Lift
WOD: (Capacity – Slow Glycotic)
“TWISTED KAREN”
For Time:
150 Wall Balls (25/16) (20/14)
*EMOM 4 Burpee’s
FIT
SKILL: (Midline Stability Test)
Max Effort L Sit Hold
*Rest 2 Min.
Max Effort Hollow Hold
*Rest 2 Min.
Max Effort Headstand Hold (No Wall)
WOD: (Capacity – Slow Glycotic)
“TWISTED KAREN”
For Time:
150 Wall Balls (20/14) (16/10)
*EMOM 4 Burpee’s
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