SCFit WOD, December 21, 2020
[WOD122120]
Warm-up
Warm-up
2:00 Row*
Into…
2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press
Into…
2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats
*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps
Metcon
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – Single DB Up-Downs (50/35)
1:00 – Wall Balls (20/14)|(14/10)
1:00 – Cal Row
1:00 – Single DB Up-Downs (50/35)
1:00 – Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Reps)
COOLDOWN
FOR RECOVERY
5:00 Foam Roll Legs & Chill!
(No Measure)