SCFit WOD, December 30, 2023
SCFit – Sat, Dec 30
Warm-Up
Metcon
2 Rounds
:30 Jumping Jacks
:30 Up/Downs
:30 Lunges
:30 Pass Through w/PVC
Into
2 Rounds
10 BB Deadlift
8 BB Front Squats
6 Scap Pull Ups
4 Kip Swings
Metcon – Partner
HAPPY NEW YEARS (Time)
[Partner WOD]
31 Hang Power Clean (95/65)
31 Ab Mat Sit Up (20/14-Partner)
31 Pull Ups
31 Push Press (95/65)
31 whY Not Do Burpees
31 kNee Raises
310m Everybody Run
31 Wallballs (20/14 -Partner)
31 whY Not Do Wallwalks
310m Everybody Run
31 All Do Box Jumps (24/20)
31 Jump Rope DU (93 Singles – Partner)
31 OH Squats (95/65)
RX+ (135/95), Muscle Ups, Sync T2B
31 Hang Power Clean (95/65)
31 Ab Mat Sit Up (20/14-Partner)
31 Pull Ups
31 Push Press (95/65)
31 whY Not Do Burpees
31 kNee Raises
310m Everybody Run
31 Wallballs (20/14 -Partner)
31 whY Not Do Wallwalks
310m Everybody Run
31 All Do Box Jumps (24/20)
31 Jump Rope DU (93 Singles – Partner)
31 OH Squats (95/65)
RX+ (135/95), Muscle Ups, Sync T2B
Metcon – Individual
HAPPY NEW YEARS – Individual
15 Hang Power Clean (95/65)
31 Ab Mat Sit Up (20/14 WB)
15 Pull Ups*
15 Push Press (95/65)
15 whY Not Do Burpees
15 kNee Raises*
310m Everybody Run
15 Wallballs (20/14 -Partner)
15 whY Not Do Wallwalks
310m Everybody Run
15 All Do Box Jumps (24/20)
31 Jump Rope DU (93 Singles – Partner)
15 OH Squats (95/65)
*RX+ (135/95), Muscle Ups, T2B