Strength
Strict pull up 5×5 – 1 second hold at the top + 5 second negative, rest 90 seconds.
Superset
GHD Raise 5×8 – rest 90 seconds.
WOD
*If you have a karen time of 6 minutes or less perform:
“Heavy Karen” – 150 wallball shots (30/20lb)
– Or-
“Karen”
150 Wallball shots for time. (20/14lb)
