Pre WOD: 10x3 back squats @ 60% of your max. (I did #100 and then we dropped to #95 because it was too heavy for some girls. my 60% would have been #115)

WOD: Choose between:
Option A) "Karen" (150 wall balls)
or
Option B) 100 HR burpees

I chose A, but only the #4 poind ball was available (probably good with the shoulder issue).