FSCF WOD JAN 29

WARM-UP
2 ROUNDS
20 BANDED PULL APARTS OVER HEAD
20 SEC SQUAT HOLD WITH 10LB PLATE
15 PVC SNATCH PRESS

STRENGTH
OVER HEAD SQUAT
7 X 3

MET-CON
12 MIN AMRAP
RX
50 HANG SNATCHES 95/65
150 AIR SQUATS
CHEST TO BAR PULL UPS

BEGINNER
30 HANG SNATCHES
100 AIR SQUATS
PULL UP/INVERTED ROW/RING ROWS

SCORE IS AMOUNT OF REPS ON LAST MOVEMENT

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