WOD FSCF JAN 17

WARM-UP
3 ROUNDS
10 PASS THROUGHS (MOVE IN CLOSER TO FIND STICKING POINT AND TO MOVE PASS RANGE OF MOTION)
10 EA ARM BANDED EXTERNAL ROTATION
10 EACH ARM BANDED UP RIGHT ROW

50 FLOOR PRESS WITH KB

MET-CON
ROW 800 METERS
20 BURPEES
3 ROPE CLIMBS
ROW 600 METERS
15 BURPEES
3 ROPE CLIMBS
ROW 400 METERS
10 BURPEES
3 ROPE CLIMBS

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