SCFit WOD, December 28, 2020
[WOD122820]
Warm-up
Warm-up
2:00 Bike
Into…
2 ROUNDS
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball OH Press
Into…
2 ROUNDS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
10 Slam Ball G2O
Strength/Skill
Metcon
EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
(No Measure)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (20/15)
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (20/15)
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)