SOF WOD Dec 7

By December 6, 2018Wods

AM

Run 1 mile time trial
Then:
Every waking hour conduct 75 flutter kicks 4-ct

PM

Warm up:
3:00 Bike or Row

2x
10m banded monster walks
10 banded frog pumps
10m lateral banded monster walks in each direction

10 Squats w/ empty barbell
8 Squats w/ 40%
6 Squats w/ 50%
4 Squats w/ 60%
Then:
Back Squat 3 x 8 @ 70%
Then:
8 EMOM:
High Hang Clean + High Hang Cluster, climbing
Then:
AFAP:
400m Row
30 pull ups
400m Row

Jeremy

Author Jeremy

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