SCFit WOD, August 23, 2023 - Soldier City Fitness

SCFit – Wed, Aug 23

Warm-up

0:00-5:00 RUNNING DRILLS
200m Run

-Into-
50ft Running Drills:

High Knees
Butt Kicks
Toe/Heel Walk
Quad Stretch to Knee Hug
Toe Touches
High Kicks

-Into-
100m Run

Then…
AMRAP x 5 MINUTES
8 KB Deadlifts
8 Lunges
8 Ring Rows
6 Kip Swings

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

PARTNER FINISHER (ALL)
IN TEAMS OF TWO…
FOR TIME*
30 Synchro Push-Ups*
400m KB Farmer Carry(Athlete Choice)**
30 Synchro Push-Ups*
*P1 & P2 must high five at the top of each Push-Ups Rep…can be performed in
plank or from knees. Both partners must complete 30 Push-Ups together at the
same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch
as needed.
(Score is Time)