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FFL Free Community WOD

Metcon (3 Rounds for reps)

3-5min Rounds
min 1- Row cals
min 2- Burpees
min 3- WBS 20/14# (on wall)
min 4- Dumbbell/Kettlebell Snatch 50/35#
min 5- Pull ups

rest 1min b/t rounds

*score is total reps per round

Scaled:
3-5min Rounds
min 1- Row cals
min 2- Burpees
min 3- WBS 14/10# (on wall)
min 4- Dumbbell/Kettlebell Snatch 35/20#
min 5- Ring rows or bent over rows

rest 1min b/t rounds

RX+
-Chest 2 bar pull ups or Muscle ups bar or ring
-DB/KB Snatch 70#

Want to see some of these movements in action? Check out our .