SOF WOD Dec 31

By December 30, 2018 Wods

AM

Run 3 mile time trial
Then:
2 min ME push ups
1 min rest
2 min ME sit ups
1 min rest
1 min ME pull ups

PM

Warm Up:
3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

Then:
5 Sets: 2 Front Squats + 4 Back Squats @ 91%
Then:
10 EMOM:
3 position snatch (full, knee, hip), all at same weight
Then:
3x
SA DB Push Press
WB 20/14
SA DB Clean
WB 20/14
SA DB Snatch
*50/35#, :60 @ each station

Jeremy

Author Jeremy

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