Our next Benchmark WOD is one you either love or hate.  150 Wall Balls for time, AKA “Karen”, aka “who thought this was a good idea” tests a nice mixture of stamina, endurance, balance, accuracy, coordination, strength, and mental fortitude.

We’ll be hitting “Karen” all day during class on Wednesday.  As always for Benchmark WOD’s, you’ll have a judge on you, so make sure you’re hitting depth on your squats and hitting the target on your throws.  Let’s get it!

[media width=”800″ height=”600″ link=”https://www.youtube.com/watch?v=jfCDMMvXOdg”]

Workout of the Day
Power Clean
Find your 1 rep max.
Take 15 minutes to work up to a heavy single. Follow the rep scheme: 5-5-3-3-3-1-1-1.
Complete 5 rounds:
30 seconds on, 30 seconds off of:
Max Rep Power Cleans (60% of heaviest single for today)
Max Rep Burpees
Max Rep Double Unders

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