BENCHMARK WOD: KAREN
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
Intended Stimulus: 4-10 Minutes
Intermediate:
For time:
150 wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
For time:
75 wall-ball shots (6/10 lb) (9/10 ft)
Home Workout:
For time:
150 single-arm dumbbell thrusters (35/50 lb)
– Switch arms as needed.
Masters 55+ option:
For time:
150 wall-ball shots (10/14 lb) (9/9 ft)
Movement scaling options:
Wall ball shots; Load, volume, target height
Post-Workout Skill Work:
8 sets:
:20 weighted sit-ups
:10 rest