FIOK Online Qualifier IV

FIOK Online Qualifier IV




Pull-up/Dip (for weight)

4 x (under max UB reps) Medium Weight


14 min AMRAP:

20 cal row

10 S2OH

10 box jump overs

10 front squats

*increase wgt by 10-20# each round

 *For those of you doing the online qualifier, please make sure you follow all the instructions listed on


couch stretch, updog








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