SCFit WOD, October 28, 2020

BySoldierCityFitness

[WOD102820]

Warm-up
Warm-up
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Weightlifting
Front Squat (5-5-5-5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Metcon
“AWW C’MON KAREN!” (Time)
FOR TIME
150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)