SCFit WOD, March 29, 2022 – Soldier City Fitness

[WOD032922]

Warm-up

IN 8:00 GET AS FAR AS YOU CAN…

200m Run

25’ Of the Following
High Knees
Butt Kickers
Skip for Height
High Kicks

200m Run

Into….

1-2 SETS
8 Scap Pull-Ups
8 Small Kip Swings
8 Banded Pull Aparts

1-2 SETS
8 Big Kip Swings
8 Banded Pull Downs
8/8 SA Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*

*Drilling Options…
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly

(No Measure)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

NOTE — Option to perform with Strict Pull-Ups.
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Nasal Breathing Only Walk
5:00 Foam Roll Back
2:00 Bicep Smash

(No Measure)