FCF #284
- WARMUP
- Run 400m
- 10 Shoulder CARs on each arm
- 15 Pass Throughs
- 10 Rev Grip Pass Throughs
- 30 Plank Shoulder Taps
- 2x Duck Walk
- STRENGTH
- Strict Press 5-5-5-5-5
- Build to heaviest 5 for the day
- METCON (Partner)
- 8 Rounds
- Bike 90 seconds @ 350/250 Watts
- Partner Holds Plank
- *Alternate Rounds*
- *If Plank is dropped during the round the team will have 3 Burpees added to the end of the WOD every time the Plank is dropped*
- *Partner continues biking if Plank is dropped*
- *More than 3 Burpees can be accumulated in a 90 second period*