FSCF WOD FEB 6

WARM-UP
10 EACH 3 POSITION LUNGE
-SAMSON STRETCH
-FOREARM TO INSTEP
-ROTATE TORSO OUTSIDE ARM TO CEILING
30 BANDED PULL PARTS
SKI-ERG 100 M
ROW 100 M

AUX
MUSCLE-UP/PULL UP PROGRESSION

MET-CON
16 MIN AMRAP
2 ROUNDS
8 DB CLEANS
50 FT DB LUNGE
16 TOES TO BAR
2 ROUNDS
8 DB CLEANS
50 FT DB LUNGE
16 PULL UPS

IF YOU FINISH START AT THE BEGINNING

STRENGTH
BANDED PULL-UP/LAT PULL-DOWN
3X30
10 WIDE
10 REGULAR
10 CLOSE GRIP

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