SCFit WOD, January 4, 2023
SCFit – Wed, Jan 4
Metcon
Weightlifting
Deadlift (Weight)
8-8-8-8*
Deadlift
*Start Light and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
30 Russian KB Swing (70/53)
25 Burpees to Target
20 Hand Release Push-Ups
(Score is Time)
FOR RECOVERY
1-2 ROUNDS
10 Cat/ Cows
10 Scorpions
2:00 Seated Stradled Stretch
(No Measure)
400m Run
Into…
3 ROUNDS*
10 Good Mornings (option to hold KB) → KB DL → RKBS
10 Inch Worms → Up-Downs → Burpees
10 Knee Push Ups → Push-ups → Hand Release Push-Ups
*Arrows denote movement change from round to round.