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NEW YEARS HOURS

Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

WOD

“Air Force Karen”

For Time:*

150 Wall Ball Shots 20lbs/14lbs 10’/9′

with 4 Burpees on the top of each minute

*20 Minute Time Cap

Workout notes

Today’s workout has a special twist on the classic benchmark “Karen”.  Complete one-hundred and fifty wall ball shots for time but start each minute with four vanilla burpees.  That means you will start with four burpees at 0:00 and continue with four every minute until you finish all of the wall ball shots. The difficulty of this format can be quite surprising so consider a medicine ball weight you can use for several large sets rather than chipping away with small sets.[/vc_column_text][/vc_column][/vc_row]