SCFit WOD, March 16, 2021

BySoldierCityFitness

[WOD031621]

Warm-up
Warm-up
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL

*Option to use DB as a Goblet Cossack Squats in the 3rd Round.
**Perform with PVC or BB

Weightlifting
Back Squat (3- 3 – 3 – 3)
3-3-3-3
Back Squats*

*Building from Moderate-Heavy to Heavy

(Score is Weight)

Metcon
Metcon (Time)
BENCHMARK WORKOUT
"SPEED DEMON"

3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back

(No Measure)