SCFit WOD, October 18, 2022

BySoldierCityFitness

SCFit – Tue, Oct 18

Warm-up
<p>EVERY 2:00 x 3 SETS&nbsp;<br />30 Single Unders**&nbsp;<br />5 Lunge + Lunge + Air Squat<br />5 Barbell Deadlifts&nbsp;<br />Mobility in Remainder of Time**&nbsp;</p><p>*Switch to Double Unders in Sets 2/3<br />**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats</p>

Weightlifting
Front Squat (Weight)
<p>STRENGTH<br />4-2-2*<br />Front Squat</p><p>*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.</p><p>(Score is Weight)</p><p>Week 7 of 9</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 8 MINUTES<br />30 Double Unders<br />5 Front Squats (155/105)|(115/75)</p><p>(Score is Rounds + Reps)</p><p><br />OPTIONAL COOL DOWN<br />2 ROUNDS FOR RECOVERY<br />:45/:45 Groiner Stretch<br />1:00 Butterfly Stretch<br />1:30 EZ Cardio Choice</p><p>(No Measure)<br /> </p>