Strength :
1) Sumo Deadlift against band 9 x 3 @50%, every 60s.
– Reset on each rep. These should be light + fast!
2) KB Squat Jumps: 3 x 5 (light!). Rest 60s.
– These are intended to be done light/fast/maximal height on each rep.
Metcon :
”Karen”
For time:
150 Wallballs (20, 14) (10’, 9’)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
Rx+:(Shoot for UB as long as possible).
*Run two heats and have athletes judge each other like an Open WOD.