thursday

hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women

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