SCFit WOD, June 8, 2021
[WOD060821]
Warm-up
Warm-up
2 ROUNDS
:30 Bike (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups
:30 Bike (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups
2 ROUNDS
:30 Bike (Mod-Hard)
5/5 SA Ring Row*
5 Hanging Knee Tucks
*Option to switch to 10 Alt Ring Rows in the 2nd Round
SKILL
ON A 12:00 RUNNING CLOCK…
Practice J-Technique for Rope Climbs
(No Measure)
Metcon
Metcon (Time)
FOR TIME*
100/80 Cal Bike
100/80 Cal Bike
*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.
(Score is Time)
OPTIONAL FINISHER
"TABATA"
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers
(No Measure)