FSCF WOD FEB 5

WAMR-UP
SKI-ERG – 100M
AIR BIKE – 3 CAL
ROW – 100M
20 BANDED UP RIGHT ROWS
5 EMPTY BARBELL SQAUT CLEANS
5 EMPTY BARBELL FRONT SQUATS
STRENGTH
POWER CLEAN-FRONTSQAUT
1-5
2-4
3-3
4-2
5-1
EVERY 2 MIN
WEIGHT AT 75% OF MAX CLEAN OR TO MAINTAIN TECHNIQUE

MET-CON
RX
21-15-9
WALL BALL 20/14
18-12-6
HSPU

INTERMEDIATE
21-15-9
WALL BALLS
OPTION 1
18-12-6
SEATED DB PRESS
OPTION 2
9-6-3
WALL WALKS”

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