The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes wall ball.
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Look how low that squat box of shame is!!! Woohoo!
And all this time I thought that was you and Jodi yelling at us?
Squat 6x5 to 88 kg

Karen - 150 wall balls (14#)
Time: 9:55 rx
Lowest setting! Woot! One day I will be able to mentor others and say 'don't worry, you'll get there, I used to use the squat box of shame too', and they will look at me in disbelief as I execute the perfect squat. One day...
Squats 5RM
85, 100, 115, 130, 145, 155 (341)

"Karen"
150 wallball
Time: 7:50

Nice work 6am!
Squats 5RM
70, 85, 100, 110, 120, 126 (278)

"Karen"
150 wallball sub jump squats (20")
Time: 11:35
Squat to 46

Karen: 150 Wallballs (14)

9.25
PM: Hot Tub/Stretch. Warmup. Snatch Drills. Snatch 61/135x1. Power Clean & Jerk 66/145x1. Front Squat 86/189x1. 50 WallBall and then decided some mobility was in order. UNGH!
Next time try jump squats....or is it squat jumps? either way it's not good.. ;)
Squats 1R@95% 94 kg
"Karen" 150 Wallball 20# in 10:50, PR by 59 seconds!
PM
Box Squat 8 x 2 at 105kg (Speed)
Power Snatch 4 x 3 at 40kg
Clean 4 x 3 at 60kg
+
150 wall ball
-16:29
+
Core stuff
Squat to 56. 3/5. Fail! Try again next week.
'Karen':
150 wall balls (14)
Time: 13:30
Squats to 168kgx5
95,115,135,150,160x1
"Karen"
150 wallball
8:37
Stupid squats. Reset time.
2PM: squat 245(540)x1, speed squat 145(320)x3x3, 4 rounds of: sit to box jump (30”)x3 + speed squat 135(298)x3, split squats 50(110)x10x3, 30 minutes HIA (high intensity aquasize) + 40 minutes on trainer.
CFWU
Squats to 45kg x 5
WOD
Karen"
150 wall ball sub 75 wall ball /75 jump squats
Time: 8:58