SOF WOD Dec 6

By December 5, 2018Wods

AM

Swim 20 min choice active recovery

PM

Warm Up
3:00 Bike or Row

2x
:30 Low Back Release Stretch
10-12 DB RDL
10-12 DB Bent Row

10 DL w/ empty barbell
8 DL w/ 35%
6 DL w/ 45%
4 DL w/ 55%
Then:
10 to 1
Deadlift 275/205
*200m ski between each DL set
Then:
12 to 1
Alt DB Snatch 50/35
*40m suicide sprint between each DB set

Jeremy

Author Jeremy

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