SCFit WOD, September 11, 2023
SCFit – Mon, Sep 11
Warm-up
Metcon
Metcon (Time)
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed
by NCFIT and designed to honor all the
heroes and all those lost on 9/11/2001.
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 5 MINUTES
5 Empty Barbell RDLs
5 Alt. Step-Ups*
5 Kip Swings
5 Ring Rows
*At 2:30, switch to Box Jumps