SCFit WOD, November 18, 2022
SCFit – Fri, Nov 18
Warm-up
Weightlifting
Romanian DeadLift (RDL) (Weight)
STRENGTH
10-8-6
Romanian Deadlift
*Start Light-Mod and build to Moderate-Heavy.
(Score is Weight)
Metcon
Ripcord (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
2 ROUNDS
100m Run
10 Slow Paced Good Mornings (Narrow Stance)
10 Ring Rows
12 Glute Bridge-Ups
8 Cat Cows
INTO..
2 ROUNDS
100m Run
10 Slow Paced Good Mornings (Sumo Stance)
10 Scap Pull-ups
8 Kipping Swings
8/8 Single Leg RDLs