WOD Blog
 | Wed, Oct 28 2020 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 days ago) |
102820 workout(Time) Workout WARM-UP 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R 25ft Karaoke L 25ft Side Shuffle R 25ft Side Shuffle L 10 Jumping Squats 10 Wall Ball Push Press to Target STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight) BENCHMARK WORKOUT “AWW C'MON KAREN!” FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back. (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 2:00 Light Row or Bike 4:00 Foam Roll Quads 2:00 Saddle Stretch (No Measure)
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