Happy Birthday one of FFCF’s original crew members, Mannie!!! We love having you and your squad as apart of the FFCF family. We hope you have a awesome day. It’s been a privlidge to see you make so much progress over the last 2+ years and we are looking forward to seeing you crush more goals!!
FFCF WOD
Skills:
Handstand Practice and Rope Climb Practice
Handstand – Make sure to get upside down on the wall for an extended period of time.
Rope Climb – Practice footwork & big pulls, Advanced- Work on Legless climbs
Metcon:
12 minute AMRAP
12 Box Jump Overs (24/20)
10 HSPU
1 Rope Climb
Fortress Fit Bootcamp
Skills:
Every minute for 10 minutes:
Even: 2 Wall Walks
Odd: 5 Negative Pull-ups
Metcon:
12 minute AMRAP
12 Box Jump Overs
10 DB Push Press
10 Ring Rows