After a group warm-up and about 15 minutes of Mobility Work with Foam Rollers and Baseballs, (thanks for the motivation, K-Starr!), we had Clayton and Kristin complete a 500 meter row, as fast as possible.
The trend continued today with having a Classic Main-Site WOD, and with the original work-out rep count to be 150. Yesterday Kristin tackled “Annie“, today, the two of them took on “Karen“. Karen is 150 Wall-Balls for time.
There is nothing easy about this workout, as it does quite a number on your lower back. But as a precaution to ensure they were going all the way down to full squat depth on each rep, we had both of them squat back to touch their butt to a med-ball each time. Clayton did the workout as prescribed, using a 20 pound med-ball, and throwing to a 10-foot target. Kristin threw a 10 pound ball to an 8-foot target.
Full hip extension makes the movement more efficient!
Athlete Results:
500 meter row~
Clayton- 1:45.0
Kristin- 2:07.0
Karen~
Clayton (20# Ball/10′ Target)- 16:18
Kristin (10# Ball/8′ Target)- 9:48
Smashby's Training Blog 
I really don’t like Karen. I’ll do a 5k over Karen anyday!