warm-up

450m run

then…

7 dynamic toe touches

6 putting on your pants

5 pass throughs 

30 sec squat hold

WOD

"KAREN"

150 wall balls (20/14)

For time 

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Westside

Max Effort Lower 

-Box Squats + chains
15" box

-Sumo Deads + light bands

Superset
-GHRs x 8 reps
+
-Snatch Grip Extensions x 8 reps
+
-Glute Bridge x 30 reps
3x

-Machine ABS x 100 reps

 -Barbell Obliques
200 reps