SCFit WOD, August 27, 2021
[WOD082721]
Warm-up
Warm-up
2 ROUNDS…
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)
2 ROUNDS…
30s Bike
10 Alternating Groiners
5 Bootstrappers
1 ROUNDS…
5 Tempo Back Squat (32X1)
Weightlifting
Back Squat (1-1-1-1-1)
Metcon
Metcon (Time)
WORKOUT
5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)
5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)
(Score is Time)
Build to a Heavy 1-Rep Back Squat
Week 9 of 9
(Score is Weight)