Special WOD from the members of 3D to Mark the birth of the beautiful Freya Madden 23/11/16 WOD F - Front squat X11 (30/50) R - Run 200m E - Every-time you break BBJ 24" (6/11) Y - You must carry 16kg on the run. (16kg, 8+8kg, 12+4kg, 15kg plate is allowed too for ease of the class) A - AMRAP 23 mins
23rd - 23 mins 11th Month - 11 FS 2016 - 200m run + 16kg 6.11 lbs - 6/11 Burpee box jumps at 24"