SCFit WOD, October 22, 2020
[WOD102220]
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Wall Ball Front Squats*
MIN 2 – :45 Bike**
MIN 1 – :45 Wall Ball Front Squats*
MIN 2 – :45 Bike**
*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball
**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard
Metcon
Metcon (AMRAP – Reps)
EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*
*No Additional Rest b/t Sets
(Score is Reps)
FINISHER
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-
(No Measure)