FSCF WOD JAN 8

  1. Warm-up
    300 m row
    4 rounds
    8 each arm half kneeling press with KB
    5 hollow holds
    5 super mans
    8 light goblet air squats
  2. Strength
    5 min AMRAP
    Back Squat at body weight(BW)
    rest 7 minutes
  3. Met-Con
    20 min EMOM
    min 1 – 7 push press 135/95 & 15 wall balls 20/14
    min 2 – 7 power cleans 135/95 & 15 toes to bar

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