NEW YEARS HOURS
Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.
WOD
“Air Force Karen”
For Time:*
150 Wall Ball Shots 20lbs/14lbs 10’/9′
with 4 Burpees on the top of each minute
*20 Minute Time Cap
Workout notes
Today’s workout has a special twist on the classic benchmark “Karen”. Complete one-hundred and fifty wall ball shots for time but start each minute with four vanilla burpees. That means you will start with four burpees at 0:00 and continue with four every minute until you finish all of the wall ball shots. The difficulty of this format can be quite surprising so consider a medicine ball weight you can use for several large sets rather than chipping away with small sets.