SCFit WOD, November 3, 2022

BySoldierCityFitness

SCFit – Thu, Nov 3

Warm-up
<p>2-3 SETS (4:00 CLOCK)&nbsp;<br />8 Scap Pull-Up + :15 Active Hang<br />8 Scap Push-Up to Pike + :15 Plank<br />8 Bootstrappers<br />8 Cat Cow</p><p> </p><p>Into..&nbsp;</p><p> </p><p>AMRAP x 6 MINUTES&nbsp;<br />:45 Row @ Mod Pace<br />12 Alt. DB Around the World<br />10 Slow Shoulder Taps<br />4/4 SA DB Bent Over Row&nbsp;<br />6 Slow Dead Bugs</p>
Metcon (Time)
<p>5 SETS<br />ON A 4:00 RUNNING CLOCK…<br />35/30 Cal Row<br />15 Hand Release Push-Ups<br />15 Ring Rows</p><p>-Rest with Time Remaining-</p><p>(Score is Slowest Set)</p><p> </p><p>FINISHER<br />3 SETS<br />10 Tuck-Up + V-Up*<br />50 Alt. Russian Twists</p><p>-Rest As Needed b/t Sets-</p><p>*1 Rep= 1 Tuck-Up + 1 V-Up.</p><p>(No Measure)<br /> </p>

Metcon