SCFit WOD, July 20, 2022
[WOD072022]
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 12 Step-Ups + Max Groiners
MIN 3 – :45 Push-Up to Pike
MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 12 Step-Ups + Max Groiners
MIN 3 – :45 Push-Up to Pike
MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows
Metcon
NCFIT BENCHMARK WORKOUT STRIGHT 100 (Time)
Workout
NCFIT BENCHMARK WORKOUT
"STRAIGHT 100."
NCFIT BENCHMARK WORKOUT
"STRAIGHT 100."
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold
-Rest As Needed b/t Sets-
(No Measure)