SCFit WOD, December 9, 2022

BySoldierCityFitness

SCFit – Fri, Dec 9

Warm-up

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Legs Only Rowing*

MIN 2 – Legs + Body Rowing

MIN 3 – Full Slide Rowing (20-24 SPM)

MIN 4 – Full Slide Rowing (22-26 SPM)

MIN 5 – Full Slide Rowing (24-28 SPM)

*Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive.

-Quickly Into-

ON A 5:00 RUNNING CLOCK…

200m Run

25’ Walking Samson Stretches

25’ Walking Toe Touches

25’ High Knees

25’ Butt Kickers

25’ High Kicks

6-8 Burpees Over Rower

Metcon
Metcon (Time)

3 SETS

500/400m Row

400m Run

20 Burpees Over Rower

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Weightlifting
Bench Press (Weight)

POST WORKOUT STRENGTH

5-5-5*

Bench Press

*Start Light and build to Moderate.

(Score is Weight)