SCFit WOD, December 28, 2021
[WOD122821]
Warm-up
Warm-up
2 ROUNDS (Get as far as you can…)
100m Run
10/10 Leg Swings
10 Ankle Roll Outs
50’ High Knees
50’ Butt Kicker
100m Run
10/10 Leg Swings
10 Ankle Roll Outs
50’ High Knees
50’ Butt Kicker
Into…
2 ROUNDS
200m Run
12 Up-Downs
8/8 DB Sumo Deadlift
8/8 DB Hang Upright Row
8/8 Strict Press
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run
(Score is Time)
FINISHER
FOR TIME
100m Single DB Front Rack Lunge*
*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.
(Score is Time)