A.
Strength:
Bench Press
8×2 @ 90%
ALTERNATE WITH:
DB Rows
8×6 (per arm,@ med weight)
(20min cap)

B.
MetCon:
Benchmark WOD
“Karen”
150 wallball (20/14)
(time cap 12 min)

*Goals for the Karen WOD
Elite: Sub 4:00.
Level 3: 4:00-5:00.
Level 2: 5:00-8:00.
Level 1: 8:00-10:00.

C.
800m run cool down