SCFit WOD, November 24, 2020 – Soldier City Fitness

[WOD112420]

Warm-up

100m Run

Into…

3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Weightlifting

Shoulder Press (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 6-8.

(Score is Weight)

Metcon

Metcon (Time)

3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run.

(Score is Time)

COOL DOWN
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle

(No Measure)