B-Squad: Karen, fragmented

Warm-Up

1000m row

One round of the (REDACTED)Fit warm-up.  Shoulders did NOT feel like doing any pull-ups after doing 100 on Sunday.

3 rounds of:
30 seconds plank
30 seconds rest
12 sit-ups
30+ seconds rest


WOD: 

Three sets of 50 wall ball, resting between twice as long as the previous set took.

My times were 1:57, 2:07 and -- holy shit -- 2:48.  Way to fall off a cliff, fucko.