SCFit WOD, September 17, 2021
[WOD091721]
Warm-up
Metcon
Metcon
EMOM x 20 MINUTES*
MIN 1 – 25 Slam Balls (20/15)
MIN 2 – 20/15 Cal Row
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 – REST
MIN 1 – 25 Slam Balls (20/15)
MIN 2 – 20/15 Cal Row
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 – REST
*Option for Bonus 5th Round for an EMOM x 25!
(No Measure)
COOL DOWN
FOR RECOVERY
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats
(No Measure)