STRENGTH

5 x 3 Front Squat @ 86% 1RM Front Squat

CONDITIONING

CrossFit Benchmark WOD “Karen”
For time:
150 Wall Balls (20/14)

ACCESSORY FINISHER

2 Sets (Not to exceed 10:00)
10 GHD Sit Up + :20 Static Hold ***GHD’S are programmed for tomorrow’s wod so don’t go overboard!
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)