SOF WOD Jan 7

By January 6, 2019 Wods

AM

Run 90 min trail run for distance
Then:
20 EMOM
10 ring dips
10 bent over barbell row

PM

5 Sets: 1 Front Squat + 2 Back Squats @ 95% of Front Squat
Then:
6 EMOM: 5 Ring Push Ups @ 32X1 Tempo, wtd if possible
Then:
30/25 Cal Bike
30 Power Cleans 135/95
-3 min rest
20 Cal Bike
20 Power Cleans 135/95
-2 min rest
10 Cal Bike
10 Power Cleans 135/95

Jeremy

Author Jeremy

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