SCFit WOD, October 6, 2022

BySoldierCityFitness

SCFit – Thu, Oct 6

Warm-up
<p>AMRAP x 3 MINUTES&nbsp;<br />:30 Cardio Choice&nbsp;<br />8 Tuck-Ups&nbsp;<br />8 Ring Rows&nbsp;</p><p>Into…</p><p>AMRAP x 3 MINUTES&nbsp;<br />:30 Cardio Choice&nbsp;<br />6 V-Ups<br />6 Kip Swings</p>

Metcon
Metcon (AMRAP – Reps)
<p><br />EMOM x 28 MINUTES<br />MIN 1 – :45 Max Strict Pull-Ups<br />MIN 2 – :45 Cardio Choice (Cals)<br />MIN 3 – :45 Max Toes to Bar<br />MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*</p><p>*Static Hold Options:<br />Farmer<br />Overhead<br />Front Rack<br />Mixed Grip</p><p>(Score is Total Reps of Pull-Ups, Cals, &amp; TTB)</p><p><br />OPTIONAL COOL DOWN<br />FOR RECOVERY<br />1:00 Hurdler Stretch (R)<br />1:00 Hurdler Stretch (L)<br />1:00 Olympic Wall Squat</p><p>-Into-</p><p>5:00 Foam Roll As Needed</p><p>(No Measure)<br /> </p>