SCFit WOD, May 11, 2021
[WOD051121]
Warm-up
Warm-up
FOR QUALITY
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows
OPTIONAL SKILL SESSION
ON A 10:00 RUNNING CLOCK…
Practice Strict or Kipping RMU Transitions
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows
OPTIONAL SKILL SESSION
ON A 10:00 RUNNING CLOCK…
Practice Strict or Kipping RMU Transitions
(No Measure)
Metcon
Death Row (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
Scale as needed to accomplish the work in each minute in :50-:45 or less.