Laura in her “reverse C” during the kipping pullup

Strength
Bench Press
5-5-5 reps
Work up to 50% of your 1 rep maximum
 
WOD
“Karen”
150 wall ball shots for time (Men AND Ladies need to hit the BLUE 10-foot target for ALL 150 reps to be counted as Rx’d)
Men – 20lb wallball
Ladies – 14lb wallball