Wednesday’s WOD:

Warm-up:

5 Sets @ easy pace:
5 RDLs @ 30X1 Tempo
5 Muscle-Up Ring Rows
5 Pushups
10 Walking Lunges

Skill:

For Time:
30 Muscle-Ups

TIMECAP: 10:00

WOD: 

“Karen”
For Time:
150 Wall Ball, 20#/14#

TIMECAP: 7:00

Extra Work: Bench Press 3RM, then 90%x3x3