SCFit WOD, February 1, 2021
[WOD020121]
Warm-up
Warm-up
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*
Into…
2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold
*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.
Metcon
Metcon (Time)
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
(Score is Time)