SCFit WOD, September 3, 2022
[WOD090322]
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
1 ROUND
10-8-6
Up-Downs
Wall Ball Cleans
Box Step-Overs
1 ROUND
10-8-6
Up-Downs
Wall Ball Cleans
Box Step-Overs
Into…
1-2 ROUNDS
6 Wall Ball Front Squat
6 Wall Ball Push Press
6 Box Jumps
6 Burpees
Metcon
THE GRINDSTONE (Time)
NCFIT BENCHMARK WORKOUT
"THE GRINDSTONE"
"THE GRINDSTONE"
EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed…
MIN 1 – 15 Burpees
MIN 2 – 15 Box Jump Overs (24/20)
MIN 3 – Max Wall Balls (20/14)|14/10)
MIN 4 – Rest
*At 3-2-1 go, start an up-running clock. Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)