SCFit WOD, January 4, 2021
[WOD010421]
Warm-up
Warm-up
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
EXTENDED WARM-UP
ON A 12:00 RUNNING CLOCK…
Goat Work! Pick Your Poison & Practice!
(No Measure)
Metcon
Metcon (Time)
FOR TIME
10 DB Devil’s Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
10 DB Devil’s Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
(Score is Time)
COOLDOWN
FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)