SCFit WOD, November 23, 2020

BySoldierCityFitness

[WOD112320]

Warm-up
Warm-up
2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups

Into…

1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings

Weightlifting
Back Squat (4-4-4)
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Metcon
Metcon (Time)
2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)