Wednesday 9 January

WEDNESDAY 9 JANUARY

Warm Up
Row 1000m
3 Position Squat (Feet Shoulder Width/Sumo Width/Narrow Width - Toes straight/3o'clock/10o'clock in each position)
10 Strict/Negative Pull Ups
12 x Strict HSPU's

Strength
5-5-5-5-5
Bent Over Row

Wod:
"FR.E.A.K"

For time
(consists of first rounds of Fran, Eve, Annie and Kelly)

21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb