FSCF WOD JAN 10

Warm-up
20 reverse fly
20 pull downs
with resistance band
2 rounds
:30 sec on the assault bike
rest :30 sec
:30 sec on the rower
rest :30 sec
:30 sec on the Ski ERG
rest :30 sec

FOR TIME
21-15-9
Front squat with kb in each hand 45/30
Ring Dips/bench or box dips
GHD Sit-ups/ab mat sit-ups

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