Who is Karen anyway?

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Buy-in: Reverse Hypers 4x12

+++++++++++++++++++++++++++

Shoulder Press: 6x4 ~ taken from the rack

++++++++++++++++++++++++++++

WOD: Teams of 2 or 3 Athletes

50-40-30-20-10 of

Calorie Row

Thrusters 95/65#

**Only 1 athlete in motion at a time 

Rich, Chris, Marie, Sarah, and Justine crush the 1000m row in Monday's "Dumbbell Hell"!

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

++++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: "Karen"

150 Wallballs for time 20/16#

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

+++++++++++++++++++++++++

Buy-in:  Clean grip hang snatch 8x4

+++++++++++++++++++++++++

Strength: OHS 6x6

++++++++++++++++++++++++

WOD: "Toodle" - Happy Birthday Deb

For Time

56 Front Squats 115/75#

56 Chest to Bar Pullups

56 Snatches 115/75#

56 Bupees

56 Cal Row

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Endurance: Meet at ECC @ 6 am

"Endurance Toodle"

4 Rounds for time 

14- 10 meter shuttle runs

14 Ring Rows

14 Box Jumps 24/20

14 Calorie Row