11 January 2013

Strength: LBBS 1×5@60%,65%,70%,70%

WOD:

Beginner-to-Intermediate Athletes:
“Karen”
150 Wall-Balls for time (20/14)

or

Advanced Athletes:
Open WOD 12.4
12 minutes to complete:
150 Wall balls 20/14# 10/9′
90 Double-unders
30 Muscle-ups

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