SCFit WOD, November 12, 2020
[WOD111220]
Warm-up
Warm-up
3 ROUNDS
1:00 Row
:10 Top of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold
1:00 Row
:10 Top of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold
EXTENDED WARM-UP
EMOM x 10 MINUTES
Min 1 – :40 Muscle-Up Transition Practice*
Min 2 – :40 EZ Row
*Low rings or Jumping transitions
(No Measure)
Metcon
Metcon (Time)
3 SETS FOR TIME
500/400m Row*
10 Ring Muscle-Ups**
250/200m Row
500/400m Row*
10 Ring Muscle-Ups**
250/200m Row
-Rest 2:00 b/t Sets-
(Score is Slowest Time)
1500m/1200m Bike
400m/200m Run
**10 C2B+ 10 Ring Dips or
12 Pull-Ups +12 Ring Dips Or Push-Ups