Warm Up:
Run or Row
3 rounds
10 GM’s with empty bar
20 kbs
10 broad jumps
20 sdlhp with kb
10 russian baby makers
Strength:
Deadlift
10 @ 50%
10 @ 60%
8 @ 75%
6 @ 85%
4 @ 85%
2 @ 95%
rest 2-3 mins between sets
WOD:
“Karen ”
150 WB (20/14)