WOD – Mon, Jul 21

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 85% of your 1 rep max, and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS
“Oh Karen” (Time)

6 Rounds
25 Unbroken Wall Balls
Rest :30

MCx: 20/14
MAx: 20 reps, 14/10
MVx: 15 reps, 10/6

GOALS + GUIDANCE: UNBROKEN… each set should be completed without dropping the ball. Choose a weight that challenges you but still allows for consistent sets (hitting the same target every rep) with good form. Focus on breathing, a strong hip drive, and staying efficient (let that ball rest on your body)! The short rest will add up, so do not rush your first set, find your rhythm and hold on. Target 10 minutes (12 cap).