SCFit WOD, November 22, 2021

BySoldierCityFitness

[WOD112221]

Warm-up
Warm-up
3 SETS (8:00 CAP… Get as far as you can)
200m Run
10 Up-Downs
8 Deadbugs
8 Push-Up to Pike
10 Barbell RDL

Weightlifting
Deadlift (5-5-5-5-5)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep "Library" Deadlift*

*All lifts must be "library" quiet.

(Score is Weight)

Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups