WOD:

“Karen” 150 Wallballs 20/14

 

Comp Rx:

1. Strict Handstand Push-ups  3 Rounds: 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups 20% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Deadlift Build to a Heavy Set of 5

3. Conditioning On the Minute x 12 (4 Rounds) 1st: 15 Deadlifts (225/155) 2nd: 15 GHD Sit-Ups 3rd: Max Calorie Bike

4. Midline Accumulate 75 Weighted Hip Extensions (35/25)