Monday 3/26/18

Strength: 3-4 Rounds
3 Front Squats + 12 Lunges (6 / side) + 3 Front squats
WOD: For time, 12 min cap, score is time to completion or total reps completed
*If you have never done “Karen” or have never completed it in less than 10 min, perform the scaled option.
Rx: (150 WBS / 15 MU total)
50 WBS (20/14)
5 Bar MU
40 WBS
4 Bar MU
30 WBS
3 Bar MU
20 WBS
2 Bar MU
10 WBS
1 Bar MU
Scaled Option: (75 WBS / 15 PU total)
15 WBS
5 Pull ups (C2B if able)
15 WBS
4 Pull ups
15 WBS
3 Pull ups
15 WBS
2 Pull ups
15 WBS
1 Pull ups
Accessory:
A) Side plank hip abduction 3 x 10-20 reps
B) Eccentric Pull up / Chin up – 12 singles, alternating hand position ea rep
As slow as possible (add weight only if able to perform >30 second lower)