Warm Up

8 minute Time Cap for Warm Up

500m Row

50 Double Unders (200 Singles)

25 V-Ups

25 Mountain Climbers

25 Air Squats

5 Inchworms


    Knee Holds


    High Knees


"Freaky Friday with a Twist"

FOR TIME - 50 Minute Time Cap

200 Wall Balls (20/14)

(Stop/Drop or Rest  - Go to Twist!)

The Twist:

1st Stop/Drop/Rest: 40 Burpees

                                 40 KBS (53/35)

                                 400m Row

2nd Stop/Drop/Rest: 30 Burpees

                                  30 KBS (53/35)

                                  300m Row

3rd Stop/Drop/Rest:  20 Burpees

                                   20 KBS (53/35)

                                   200m Row

4th Stop/Drop/Rest: 10 Burpees

(&Beyond)               10 KBS (53/35)

                                  100m Row


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