STRENGTH
1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
METCON
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.