SCFit WOD, October 21, 2023
STRENGTH (ALL)
EMOM x 7 MINUTES*
1 Power Snatch +
2 Hang Squat Snatch**
(Score is Weight)
*Start Light-Moderate and build to
Moderate-Heavy.
**Option for Deep Power.
W.O.W. (PERFORMANCE)
“LEGENDS OF THE HIDDEN
TEMPLE”
4 SETS
21 Wall Balls (20/14)
15 Burpees Over Bar
9 Hang Squat Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (95/65)
SET 2: (115/75)
SET 3: (135/95)
SET 4: (155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts.
Do not include rest in Total Time Score.
W.O.W. (FITNESS)
“LEGENDS OF THE HIDDEN
TEMPLE (FITNESS)”
4 SETS
15 Wall Balls (14/10)
12 Burpees
9 Hang Power Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (75/55)
SET 2: (95/65)
SET 3: (115/75)
SET 4: (135/95)
(Score is Total Time)**
**Combine your times from all 4 efforts.
Do not include rest in Total Time Score.
PARTNER WORKOUT OPTION (ALL)
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
60 Wall Balls (Athlete Choice)
50 Burpees Over Bar
Hang Snatches (Athlete Choice)**
(Score is Time)
*P1 works while P2 Rests. Split work as
needed.
**Option for Power or Squat.
R1 = 40 Reps @ Light
R2 = 30 Reps @ Light-Mod
R3 = 20 Reps @ Moderate.
1 ROUND FOR QUALITY
10 PVC Pass Thrus
10 Slow Arm Haulers
8 Alt. Groiner w/ Thoracic Twist
8 Push-Up to Pike
5 Slow Air Squats + 5 Jumping Air Squats
Into…
AMRAP x 5-6 MINUTES (Time Permitting)
5 WB Thrusters
5 Burpees
10 PVC Overhead Squats
10 Slow Deadbugs