SCFit WOD, December 18, 2020
[WOD121820]
Warm-up
Warm-up
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into…
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
Weightlifting
Back Squat (2-2-2-2-2-2)
Metcon
Metcon (Weight)
EMOM x 10 MINUTES
5 Back Squat (Athlete’s Choice)*
10 Toes to Bar
5 Back Squat (Athlete’s Choice)*
10 Toes to Bar
*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.
(Score is Weight)
Build to 2RM Back Squat
(Score is Weight)