FSCF WOD JAN 24

WARM-UP
RUN 200 METERS
ROW 200 METERS
20 SUMO DEADLIFT WITH EMPTY BAR
20 BANDED FACE PULLS
https://www.instagram.com/p/BeRqlXuFjVB/?taken-by=the_movement_dr

STRENGTH
DEADLIFT
6X3 WITH A 10 SECOND HOLD
INCREASING IN WEIGHT

MET-CON
FOR TIME
RX
200 METER RUN
5 ROPE CLIMBS 15 FEET
20 HAND STAND PUSH UPS
20 DEADLIFT 225/185
20 HAND STAND PUSH UPS
5 ROPE CLIMBS 15 FEET
200 METER RUN

BEGINNER
200 METER RUN/ROW
15 ROPE PULL UPS
20 SEATED DB PRESS
20 DEADLIFT
20 SEATED DB PRESS
15 ROPE PULL UPS
200 METER RUN/ROW

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