FRIDAY 30 NOVEMBER 2018

30/11/18

HERO WOD FRIDAY
‘JOSIE’
1 MILE RUN
THEN
3 ROUNDS
30 BURPEE
4 POWER CLEAN
6 FRONT SQUAT
THEN
1 MILE RUN

RX: 52.5/75
INT: 42.5/60

IF YOU HAVE A WEIGHTED VEST WEAR IT !!!
(OR IF ITS YOUR BIRTHDAY YOU HAVE TO WEAR IT !!!)

-COOL DOWN-
½ SEATED FROG
PIGEON
CROSS SHIN