Warm Up

1 Lap Around Parking Lot

10 Air Squats

10 Push Ups

10 Sit Ups

10 Double Unders

10 Wall Balls (20/14)

10 Box Jumps (24/20)




FREAK Friday

1 Round

  FRAN      21 Thrusters (95/65)

                   21 Pull Ups

  EVA        800 m Run (1000 m Row)

                   30 KBS (53/35)

                   30 Pull Ups

 ANNIE     50 Double Unders (150 Singles)

                   50 Ab Mat Sit Ups

 KELLY    400 m Run (600 m Row)

                   30 Box Jumps (24/20)

                     30 Wall Balls (20/14)

**Start and End with 800 m Run (1000 m Row) **



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