SCFit WOD, July 17, 2021

Partner WOD (Teams of 2 or 3)
[Metcon #1] For Time
-10k Row* (Partners alt. every 250m)

*See Metcon #2 For More Information
**Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and

Individual Option
-5k Row
*See Metcon #2 For More Information
**Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and

[Metcon #2] Performed during Metcon #1 when not rowing (Total Reps)
-First 5k: Max Devil’s Press (50/35)(35/20)
-Second 5k: Max Bar Muscle Ups

*While Partner 1 is rowing, Partner 2 and 3 are performing exercises for max reps
**Split reps however you would like
***After 250m P1 will rotate to P2 spot, P2 will continue max exercises in P3 spot, and P3 will move to the rower to complete their 250m

Individual Option
-First 2500m: Every 250m perform 3 Devil’s Press (50/35)(35/20)
-Second 2500m: Every 250m perform 2 Bar Muscle Ups (6 Pull Ups / 9 Ring Rows)