FSCF WOD JAN 26

WARM-UP
3 ROUNDS
8 BENT OVER ROW W/ KB IN EACH HAND
10 BANDED FACE PULLS

15 EACH POSITION ARM CIRCLES-SIDE, FRONT, OVER HEAD
FROG JUMP LENGTH OF GYM

STRENGTH
8 MIN EMOM
8 PUSH PRESS FROM THE RIG
USE SAME WEIGHT FOR EACH MIN
50% OF PRESS OR LIGHT TO MODERATE WEIGHT

MET-CON
16 MIN AMRAP
2 HANG POWER CLEAN AND SHOULDER TO OVER HEAD 135/95
2 BOX JUMPS 24/20
2 PULL UPS
4 PC+S2O
4 BOX JUMPS
4 PULL UPS
6 PC+S2O
6 BOX JUMPS
6 PULL UPS

KEEP ADDING TWO REPS AFTER EACH SEGMENT

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