SCFit WOD, December 26, 2022 – Soldier City Fitness

SCFit – Mon, Dec 26

Warm-up

2 ROUNDS

30 Jumping Jacks

8 Shoulder Rolls Forward

8 Shoulder Rolls Backward

8 BB Strict Press

Into..

6 SETS (:20 ON/:20 OFR)

SET 1- Single Unders

SET 2 -TalljJump Single Unders

SET 3 – Penguin Taps

SET 4- Single-Single-Double Under

SET 5 – Single-Double Under

SET 6- Double Under

Weightlifting

Push Jerk (Weight)

STRENGTH
5-5-5-5*
Push Jerk
*Start Light-Mod and build to Mod-Heavy
(Score is Weight)

Metcon

Metcon (Time)

6 SETS
32 Double Unders
8 Shoulder to Overhead (155/105)|(115/75)
32 Double Unders
-Rest 1:00 b/t Sets-
(Score is Slowest Set)