Warmup:

200M Med Ball Run

10 Med Ball Deadlifts

10 Med Ball Front Squats

200M Med Ball Run

5 Med Ball Push Press

5 Wall Ball Shots

5 Cobra to Hip Snap

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

The best way to end the week, good ol’ Back Squats! Stay tight so your back does not round at the bottom.

WOD:

“Karen-Su”

For Time*:

150 Wall Balls (20/14)

*Every Minute on the Minute – 5 Burpees

WOD starts w/5 Burpees

18 Min cap

Video courtesy of CrossFit HQ.

We finish the week with a little mash-up of two benchmarks: “Karen” and “Kalsu”.  Make the burpees as efficient as possible and then piston through the wall balls for the remaining time each minute .

Scaling Options:

MB weight -> 14/10 -> as needed

Cool Down:

Wall Figure-Four Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side