EGO CrossFit – WOD
”Karen” – 150 Wall ball shots 9/6 kg
Every time you stop or drop the ball:
5 Toes to bar + 10 Double-Unders/15 Single-Unders
A1: Dumbbell/Kettlebell Z-Press (4 sets x 6-8 reps)
A2: Ring Rows (4 sets x 6-8 reps)
Keep them very strict and pause at chest. If you want to make them heavier you can put your feet at a box in front of you.