SCFit WOD, October 14, 2022

BySoldierCityFitness

SCFit – Fri, Oct 14

Warm-up
<p>AMRAP x 7 MINUTES</p><p>8 Groiners + Twist</p><p>8 Air Squat w/ :01 Pause at the bottom</p><p>8 Wall Ball Push Press</p><p>8 Barbell Deadlifts</p><p>16 Alt. Elbow Punches</p>

Weightlifting
Metcon (Weight)
<p>STRENGTH</p><p>4 SETS*</p><p>1 Clean</p><p>+</p><p>1 Hang Squat Clean</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>*Start Moderate and build to heavy. Clean can be Power or Squat.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 9</p>

Metcon
Metcon (Time)
<p>ON A 15:00 RUNNING CLOCK…</p><p>Complete as much of the work as possible…*</p><p>150 Wall Balls (20/14)|(14/10)</p><p>75 Hang Power Cleans (115/75)|(75/55)</p><p> </p><p>*Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.</p><p> </p><p>(Score is Time)</p><p> </p><p> </p>