SCFit WOD, September 3, 2021
[WOD090321]
Warm-up
Warm-up
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats
STRENGTH
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
"CINDY"
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)