Killer Karen

Workout of the Day
Killer Karren
150 wall balls
*every time you drop ball run 100 m
(No holding ball against wall, must perform unbroken reps)
Sx
150 wall balls
Run 100 m every 25 reps
Competition
A) TnG PJ (3) + TnG SJ
5 Sets
B) Press @ 55% Of A
5.5.5
C) Rack Pulls
*At Knee Ht
5 X 3
*Hold Top 3 Sec
D) RKBS
10.10.10.10.10
Rest: 10sec
E) Ring L Sit
Accum 3 Min
F) Conditioning
Run 200
5 Thrusters
10 Bar Overs (18″ Line On Ea Side Of Bar)  Jump Line To Line
5 Rounds

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