Wods

SOF WOD Apr 17

By April 16, 2019 No Comments

AM

Ruck 2 hour road march 45#

Then:

20 EMOM

5 wtd dips

3 wtd chin ups

PM

Bench Press find a 5 RM

Then:

3x

12 Seated DB shoulder Press

30 banded tri extension

Then:

3x

3 min window:

400m run + AMRAP burpee

*2 min rest between sets. Score = total burpee

Abby

Abby

Co-Owner of SCCF, RTCF, BCCF & SOF WODs Operations Director & Coach