WOD 30th November 2018

29 Nov WOD 30th November 2018

Warm Up: Coaches Warm Up

HAM Friday

“FREAK +”  – 30min Time cap

FR = 1rd of FRAN – 21 x Thrusters + 21 x Pull Ups

E = 1rd of EVA – 800m run + 30 x KB Swings + 30 x Pull Ups

A = 1rd of ANNIE – 50 x D.U + 50 x Sit Ups

K = KAREN – 150 x wallballs