SCFit WOD, April 13, 2021

BySoldierCityFitness

[WOD041321]

Warm-up
Warm-up
2:00 Bike

Into…

2 ROUNDS
4 Push-Up to Pike
8 Groiners
5 Hang Muscle Clean + 10 Elbow Punches
8 Air Squats

Weightlifting
Shoulder Press (Weight)
STRENGTH
7-5-5-3-3
Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

Metcon
“RUN IT BACK” (Time)
BENCHMARK WORKOUT
"RUN IT BACK"

2 SETS
15-12-9
Thrusters (135/95)|(95/65)
Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

COOL DOWN
FOR RECOVERY
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)