FAFO Workout - June

FAFO Fam!

How did you like the workout dropped last month? To those that reached out, I really appreciate all the imput. These will be a regular thing from hear out so book mark the page.

Also big news coming. The next FAFO event is coming... and like last time we have some awesome prizes for all who enter!!!

Oh also we still have some hats left. All purchases really help out the site so thank you in advance.

Link here: HATS

Thats all for now ... enjoy the workout and don't forget to tag us on social!

Good Luck, Stay Safe

-WODdoc

Row, Bags, Back Pain...

You will get the name after the workout ha!

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Required Equipment

- Rower (no rower --> supplement 15 burpees)

- Sandbag (100, 150, 200)

- Pistol

- 25 yrd Shooting Bay

Complete the following:

4 Rounds: 3mins on / 2mins off

5 Bag over Rower

300m Row

10 Pistol

Max Bag over Rower in Remaining time.

Sandbag Weights

ME: 200

Masters 150

WE: 100

Target Setup:

Take a 1/4 sheet of paper 8x11 printer paper as target.

Pistol Target Distance: 12 yrds (36ft)

Loudout:

4x10 Pistol

Firing Position:

Free standing non supported

Setup:

• Place targets (4 1/4 peaces of paper) downrange stabled at shoulder heiht.

• Measure from targets up-range 36ft --> Mark firing line.  

• Set your pistol at the firing line (can be on box or table). or keep holstered.

• Place your rower and bag behind the firing line.

• Set the rower to intervals > distance > variable rest max 10mins.

Instructions:

1. Athlete will start standing next to rower with bag on ground

2. On go athlete will pick up the sandbag and step over the rower (like stepping over a parrallette bar)

3. Athlete can not drop the bag until both feet have stepped over the rower.

4. Repeat for 5 total reps.

5. When finished perform 300m row.

6. Next approach firing line. Load pistol --> 10 shots

7. Perform Clearing Procedure

   - Remove magazine

   - Close bolt/slide

   - Point firearm downrange and pull trigger

   - Place rifle/pistol down

   - Raise both hands and yell out loud "clear!"

8. Return to sandbag and perform max bag over rower with the remaining time in the 3 min interval 

9. Rest 2 mins.

10. Repeat for 4 total rounds

Scoring:

Each pistol hit = 1 point

Each bag over rower = 1 point

HAVE FUN!

POST YOUR SCORES IN THE COMMENTS BELOW!

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