Saturday

*Saturday at 8:30a will be a 'self-directed' WOD with NO Coach. Doug will be in Omaha, NE - with Coach Rip; helping teach the CrossFit Basic Barbell Certification. If you have any questions - please BLOG them! They will be answered in short order! :-) Thanks guys - and please BLOG your time!
Warm Up:
800m Run
10 Pull Ups
10 Air Squats
10 PVC Shoulder Press
(2 rounds)
WOD: "Karen"

• 150 / 100 / or 75 Wall Ball Shots for time
• Men = 20 lbs
• Women = 14lbs