WOD – Monday June 23rd, 2009
fixing plates
Warm up
3 rounds of :
25 jumping jacks
20 jump squats
10 burpees
7-10 pull ups
joint mobility and stretching after warm up
Skill
L – sits with paralettes 3:00 of hold time
WOD
“Karen”
150 wall balls for time
20 pound ball for guys 12 or 14 for women
Make sure you hit the targets, if you don’t hit the target it doesn’t count towards your total.
This is another CrossFit benchmark workout! Enjoy!
Comments
4 Responses to “WOD – Monday June 23rd, 2009”Speak Your Mind
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wow, I was expecting some comments here. Karen is elegant in her simplicity. I saw some people suffer in this workout and pull through. We will see her again. This workout is short and sweet with little reprieve. There is no escaping the wall balls and I find the sheer number of them mentally taxing. There was a lot of sweat and I appreciate all the help from the counters helping out the team with the motivation. Great work to everybody, nice work to Mike, and Derek who did a lot of suffering, but didn’t give up! One of the reasons that we work out at firepower is that we do things there that we would never do on our own, we push the limits and achieve loftier goals! Pictures and video will be up on the facebook group soon!
It’s hard to type after that many wall balls Mark!
Yeah.. ditto on the thanks to the counters (…aka cheerleaders) for helping me finish up.
…. talk about a friggin’ humbling WOD; was good nonetheless. Haven’t felt like that after a WO for a while.
You know what? I have to say I expected it to be worse. My biggest issue was the breaks and talking myself through it. 8:43 was my time and I surprised myself.