SCFit WOD, January 15, 2021
[WOD011521]
Warm-up
Warm-up
4 ROUNDS
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
Metcon
EMOM x 25 MINUTES*
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 – :45 Max Strict Box or Ring Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4&5 – 1:45 Run, Bike, Row, or Ski
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 – :45 Max Strict Box or Ring Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4&5 – 1:45 Run, Bike, Row, or Ski
*Weight Vest Optional
(No Measure)
OPTIONAL FINISHER
EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Hollow Hold
(Score is Total Reps)