FSCF WOD JAN 23

WARM-UP
3 ROUNDS
10 BANDED REVERSE FLY
10 BANDED CROSSOVER VICTORY
10 BANDED CROSSOVER 90 DEGREE
BANDED WALKS 15 FEET FORWARD AND 15 FEET BACKWARDS

AUX.
HAND STAND PROGRESSION
4 ROUNDS
OPTION
1) 3 HSPU WITH 30 SEC HOLD
2) 1 WALL WALK WITH 30 SEC HOLD
3) 30 SEC HAND STAND HOLD ON BOX OR BENCH

MET-CON
20 MIN AMRAP
RX
15 KB SWINGS 53/35
25 TOES TO BAR
35 DOUBLE UNDERS

BEGINNER
15 KB SWINGS
15 KNEES TO ELBOW/ AB MAT SIT-UPS
75 SINGLE JUMP ROPES

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