WARM UP / MOBILITY

Team relay warm-up with lung capacity testing (aka AMRAP balloon inflations for the the party tonight!!)
Pre squat hip mobility
Front rack stretch
Hanging / pull-up prep – active/passive hangs + beat swings

WOD A

Thruster X 3

EMOM x 14 (7 set each alternating)
A1) 3 x Thrusters (start moderate and build to a 3 RM)
A2) 8-12 x Pull-ups (work on consistent unbroken sets, kipping or butterfly practice) (or) 5-7 x strict banded pull-ups

Thruster bar from the floor, squat clean thruster or power clean + thruster first rep.

WOD B

Karen
Complete For Time:
150 Wallball shots (20/14lb – 10ft)

Advanced athletes:
– Complete “Karen” for time, then continue directly on with the remainder of Open WOD 12.4, completing AMRAP in 12 min and record a score for that too. (total number of reps)
– Anyone that finishes Karen in under 12 min may continue on and log a score for 12.4, but Karen is the first priority.
– Women: complete “Rx” Karen (10ft target) first – not 9ft as used in the Open standard for 12.4.

CrossFit Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14lbs to 10’/9′ target)
90 Double-unders
30 Muscle-ups