SCFit WOD, December 20, 2022

BySoldierCityFitness

SCFit – Tue, Dec 20

Warm-up

2 ROUNDS
10 Arm Haulers
10 Alt. Step-Ups
10 Scap Pull-Ups
Into…
3 ROUNDS
100m Run
8 Box Jump Overs*
8 Step-Overs
8/8 Single Arm Ring Rows
In rounds 2 and 3, complete 8 Box Jump Overs.

Skill

SKILL

ON A 12:00 RUNNING CLOCK..

Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses

Option 1 (Advanced):

2 Ring Kip Swings

2 Muscle-Ups

OR..

Option 2 (Intermediate):

2 Bar Kip Swings

+

1 Bar Muscle-Up

OR…

Option 3 (Beginner):

3 Low Ring Transitions

5 Kip Swings

2-3 Kipping Pull-Ups

(No Measure)

Metcon
Metcon (Time)

6 SETS

Muscle-Ups (Athlete Choice)*

15 Box Jump Overs (24/20)

100m Run

-Rest 1:00 b/t Sets-

*Athletes Can Choose..

5 Bar Muscle-Ups

or

3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Pull-Up