When you see it’s Karen!

BOX BRIEF
Holiday Schedule:
Thursday-Saturday- Normal Hours
Monday 31st- AM Classes Only
Tuesday 1st- Closed
Wednesday-Saturday- Normal Hours

Congrats you’ve made it to the weekend! Hopefully this week flew by with the holiday’s and maybe you were able to get a couple extra days off? Either way we are hitting it hard today! This will be our last benchmark or hero workout for awhile, at least on Fridays. With the open coming around we will be prepping with open style workouts on Fridays. Don’t worry you’ll probably still see some hero or benchmarks during the week. Just not on Fridays.

The benchmark for today is a doozy. I wouldn’t say it’s the hardest benchmark at all, but it will probably get you a bit sore. Now I know this has been coming, so i’ve been prepping you guys with high reps of wall balls so hopefully it won’t be such a shock to the system. Sometimes no matter what you do, if you go fast you’re gonna be sore and that’s how life works. But hopefully you won’t be so sore you’ll want to die! Either way know yourself for todays workout, know if bigger sets or smaller sets are better and will allow you to keep moving. Like the video below, you don’t always need to do big sets. Small sets are fine as long as you get back on the ball!

FRIDAY 12/28/18

A. Gymnastic Strength
5 sets:
10-15 Kipping C2b Pullups
10-15 GHD Situp

B. “Karen”
For time:
150 Wallballs 20/14
*15 Min Cap
**Retest from 7/17/17

7/17/17