SCFit WOD, December 17, 2020
[WOD121720]
Warm-up
Warm-up
2 SETS
25ft Toe Walks
25ft Heel Grabs
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
25ft Toe Walks
25ft Heel Grabs
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
Into…
2 SETS
10 Slam Ball Deadlifts
10 Slam Ball Alt. Reverse Lunges
10 Up-Downs
Into…
400m Group Run
Metcon
Metcon (Time)
FOR TIME*
40 Slam Balls (20/15)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
1 Mile Run
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls
40 Slam Balls (20/15)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
1 Mile Run
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls
*Weight vest optional
(Score is Time)
COOLDOWN
FOR RECOVERY
5:00 Calf and Plantar Smash
(No Measure)