SCFit WOD, July 13, 2021
[WOD071321]
Warm-up
Warm-up
3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**
*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans
Weightlifting
Back Squat (3-3-3)
Metcon
Metcon (Time)
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
(Score is Total Time Including Rest)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Lats
(No Measure)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)