SCFit WOD, November 2, 2021
[WOD110221]
Warm-up
Warm-up
2 SETS (8:00 Cap…get as far as you can!)
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges
Into…
2 SETS
:30 Row @ Hard Pace
10 Single DB Front Squats
10 Single DB Strict Press
Weightlifting
Metcon (Weight)
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
(Score is Weight)
Metcon
Metcon (Time)
WORKOUT
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
(Score is Time)