04
09 '17
Coach Andrew’s wod:
For time:
Buy in: 1 hill run
Then
7 rounds of:
9 bodyweight deadlifts
12 ghd sit ups
15 box jumps 24/20
Buy out: 1 hill run
Strength
Shoulder press
3-3-3-3-3
04
09 '17
“KAREN”
For time:
150 wall balls 20/14
**If you already did Karen before under 10min, use the 30/20 instead😀**
Note: You can do this anytime, before, during a class (as long as it doesn’t disrupt the class), after class, open gym. If you have a med ball at home just find a target at the required height. Get it done! No excuses! Unless your desire is not be fit and extremely good looking😳
