FSCF WOD FEB 7

WARM-UP
3 ROUNDS
10 PASS THROUGH
10 RAINBOWS EACH SIDE
10 PUSH-UPS

TABATA
SUPER MAN HOLD
HOLLOW HOLD

AEROBIC CAPACITY BUILDER
10 MIN
ROW FOR MAX DISTANCE IN METERS
2 ROUNDS
50 SEC WORK-10 SEC REST
40 SEC WORK-20 SEC REST
30 SEC WORK-30 SEC REST
20 SEC WORK-40 SEC REST
10 SEC WORK-50 SEC REST

REST 5 MIN

MET-CON
10 MIN AMRAP
RX
12 ALT DB SNATCH 50/35
24 GHD

INTERMEDIATE
12 ALT DB SNATCH
24 AB MAT SIT-UPS

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