Ol’ Froggy Legs
Warm-up:
21-15-9 reps of
Air Squat, Walking Lunge, Shoulder Touches
Dynamic Stretch
Strength:
Front Squat / Bar Dips
(5+10)4
WOD: SIT KAREN
For Time:
W/Partner
15 Rounds
Partner 1 – 10 Wallball 20/14, Partner 2 – Wall-sit
Partner 1 – Wall-sit, Partner 2 – 10 Wallball
Wall-sit criteria: Back flat against wall, Thighs parallel to the floor, Knees at 90 degrees, Hands and arms cannot touch the legs.
Wallball reps can only be earned when the Wall-sit criteria is being met by your partner.
Icing:
Accumulate 30ft of Handstand Walking
KOT – VMO Squat 15 Reps