SCFit WOD, January 3, 2022

BySoldierCityFitness

[WOD010322]

Warm-up
Warm-up
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds

Weightlifting
Overhead Squat (Weight)
STRENGTH
4×6
Overhead Squat

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

Metcon
Metcon (Time)
NCFIT BENCHMARK WORKOUT
"THE ASSIGNMENT"

FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)