SCFit WOD, September 28, 2021
[WOD092821]
Warm-up
Warm-up
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs
Weightlifting
Back Squat (3-3-3)
Metcon
Metcon (Time)
FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up
*After each full set, complete 10 Up-Downs
Gymnastic Kip Preferred
(Score is Time)
Back Squat*
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.
(Score is Weight)