SCFit WOD, November 30, 2020
[WOD113020]
Warm-up
Warm-up
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups
Weightlifting
Back Squat (2-2-2)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
(Score is Time)
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)