SCFit WOD, October 13, 2022

BySoldierCityFitness

SCFit – Thu, Oct 13

Warm-up
<p>EMOM x 6 MINUTES (:40 ON / :20 OFF)&nbsp;<br />MIN 1 – Side Shuffle Shuttle Run<br />MIN 2 – Alt. DB Upright Row<br />MIN 3 – Step-Up with slow lower<br />MIN 4 – High Knees Shuttle Run<br />MIN 5 – Alt. DB Curl to Arnold Press<br />MIN 6 – Lateral Step-Ups</p>

Strength/Skill
Metcon (Weight)
<p>STRENGTH<br />4 SETS<br />10/10 Single Arm DB Bent Over Rows<br />15-20 DB Floor Press</p><p>-Rest As Needed b/t Sets-</p><p>(Score is Weight)</p>

Metcon
Metcon (AMRAP – Reps)
<p>4 SETS FOR MAX REPS<br />1:00 – 50′ Shuttle Runs*<br />1:00 – Box Step-Overs (24/20)<br />1:00 – Strict Pull-Ups<br />1:00 – Up-Downs</p><p>*Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run.</p><p>-No Additional Rest b/t Sets-</p><p>(Score is Total Reps)</p><p><br /> </p>