FSCF WOD JAN18

WARM-UP
2 ROUNDS
10 EA ARM EXTERNAL ROTATIONS
BEAR CRAWL LENGTH OF GYM
WALKING LUNGES LENGTH OF GYM
BUNNY HOPS LENGTH OF GYM

STRENGTH
10 MIN TO FIND WORKING WEIGHT AND WORK ON MOVEMENT PATTERN
5 MIN AMRAP
BODY WEIGHT BENCH PRESS

MET-CON
20 MIN EMOM
MIN 1 – 50 DOUBLE UNDERS/75 SINGLES
MIN 2 – 20/16 BOX JUMPS/STEP-UPS
MIN3 – 15/10 PULL-UPS
MIN4 – 20/15kb SWINGS
MIN5 – REST

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