SOF WOD Nov 29

By November 28, 2018Wods

AM

Active recovery
10 min row
10 min AB
10 min Jog

PM

Warm Up:
3:00 Bike or Row

2x
10 SA DB Arnold Press (5/arm)
10 DB Floor Press
20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)

Then:
12 EMOM:
Even: 5 Ring Dips 30X1 tempo
Odd: 5 SA Bent Over KB Row 30X1 tempo (each) 1.5/1 pood
-3 min rest
12 EMOM:
Even: 12 alt goblet step ups 1.5/1 pood
Odd: 20m bounding broad jump
-3 min rest
12 EMOM
Even: 10 UB Thrusters 95/65
Odd: 10 Burpee to a plate

Jeremy

Author Jeremy

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