SCFit WOD, September 24, 2022
30 Mountain Climbers
10 Sumo Good Morning (BB in Second Round)
10 Scap Pull-Ups (10 Ring Rows in Second Round)
10 Superman Raises
Into…
1 ROUND
10 Up-Downs
10 Sumo Deadlift
10 Small Kip Swings
10 Hollow Rocks
50 Up-Down Pull-Ups*
Immediately Into…
AMRAP in Remaining Time Of…
6 Pull-Ups
8 Sumo Deadlifts (225/155)|(155/105)
10 Up-Downs to a Target*
*Pull-Up Bar / Target ideally 6" above standing reach.
(Score is Rounds + Reps)
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
100 Up-Down Pull-Ups
Immediately Into…
AMRAP in Remaining Time Of…
4 Pull-Ups
6 Sumo Deadlifts (225/155)|(155/105)
8 Up-Downs to a Target**
*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.
*Pull-Up Bar / Target ideally 6" above standing reach.
(Score is Rounds + Reps)