SCFit WOD, November 9, 2020

BySoldierCityFitness

[WOD110920]

Warm-up
Warm-up
2 ROUNDS
10 Groiners
10 Frog Jumps
10 Glute Bridges

2 ROUNDS
7 Jumping Squats
7 Up-Downs
7 BB Good Mornings

Weightlifting
Back Squat (2-2-2-2-2-2)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat*

*Testing week for start of strength cycle

(Score is Weight)

Metcon
Metcon (Time)
3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)

-Hard Cap 10:00-

(Score is Time)