Wods

SOF WOD Dec 4

By December 3, 2018 No Comments

AM
Swim
300 freestyle increasing effort
20 x 100m freestyle or CSS w/fins and BDU, 3 min interval
6 x :60 tread hands out, :30 ez tread
300 breaststroke cool down

PM
4 sets: 4 Front Squats + 8 Back Squats @ 75% of FS
Then:
8 EMOM:
Snatch + High Hang Snatch, climbing
Then:
3 Rds:
12 Thrusters 95/65
12 C2B
40 DU