SCFit WOD, December 3, 2020

BySoldierCityFitness

[WOD120320]

Warm-up
Warm-up
3 SETS
20 Jumping Jacks
100m Jog
10 Elbow Punches

Into …

3 SETS
20 Single Unders
100m Run
10 Strict Press

Weightlifting
Shoulder Press (2-2-2)
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Metcon
Metcon (AMRAP – Reps)
7 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
5 Burpees
Max Double Unders in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)