Ok gang, for Friday here's one of the infamous "Girl WODs"!
*** KAREN ***
150 Wall-Ball Shots for Time 20# for guys / 14# for girls
Here is a demo video link: http://media.crossfit.com/cf-video/CrossFit_Wallball.mov. You don't have to have a ball on the floor to touch your butt to, but that is one way to make sure you are getting low enough. The full squat is actually more important than the height you throw the ball.