Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
5X5 TYW’S
THEN..
500 METER ROW
Metcon
Metcon (No Measure)
WOD #1
5 ROUNDS
20 SIT UPS
10 JUMPING PULL UPS
5 PUSH UPS
CORE:
3 ROUNDS
45/15 SECONDS WORK/REST
SIDE PLANK
PLANK
SIDE PLANK
WOD # 2
AMRAP 12
15 KB DEADLIFTS
300 METER ROW