SCFit WOD, May 16, 2023
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
Deadlift*
*Based o of 90% of Heavy 1-Rep
(Score is Weight)
Week 3 of 6 Wendler
4 SETS
10 Toes to Bar
5 Deadlifts (315/205)*
10 Toes to Bar
200m Run
-Rest 1:30 b/t Sets-
*Barbell must be held in
double-overhead grip. Bar cannot be
slammed to create TNG, must be a
smooth touch and return.
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm
against the surface and fingers pointed down. Slowly lower head away from the
arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while
squeezing the glutes. Hold for :03-:05 before lowering.
(No Measure)
EMOM x 8 MINUTES
MIN 1 – 200m Run
MIN 2 – 10 Scap Pull-Ups + Max Knee Raises
MIN 3 – 10 Cat Cows + Max Glute Bridges
MIN 4 – 10 RDL + Max Up-Downs