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FRIYAHHHH 10282022

Warmup

strength

Find a 5 RM

Front Squat

or

Oh Squat


Wod

For time

2 rds

200 m run

4RMU/wall walks

8 Thrusters 135/95

40 double unders /60 singles


2rds

200m run

8 ctb pull-ups / band

6 Thrusters 135/95

40 double unders


2 rds

200 m run

16toes to bar / KR

4 thrusters 135/95

40 double unders


BIKE OR ROW /SUB

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