SCFit WOD, April 29, 2022 – Soldier City Fitness

[WOD042922]

Warm-up

1 ROUND
10 Jumping Jacks
10 Scap Pull-Ups
10 Air Squats

Into

1 ROUND
8 Toe Touch Jumping Jacks
8 Tuck Ups
8 Jumping Squats

Into

1 ROUND
6 Up-Downs
6 Kip Swings
6 Front Squat + 6 Strict Press

Weightlifting

Thruster (10-10-10)

STRENGTH
ON A 15:00 RUNNING CLOCK…
3 Attempts at a 10-Rep Thruster

(Score is Heaviest Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back / Shoulders
2:30 Lat Distraction (R)
2:30 Lat Distraction (L)

(No Measure)