SOF WOD Nov 6

By November 5, 2018Wods

AM

Swim
300 swim/kick/pull
30 min lead arm tail arm for distance
6 x 50m underwater down freestyle back, 2 min interval
6 x :20 tread elbows out, :40 ez tread

PM

Warm Up:
3:00 Bike or Row

2x
10 Banded Straight Arm Lat Pull Downs
10 Banded Face Pulls
10 Banded Up Right Row

6 EMOM
3 Pull Ups @ 30X3 tempo, wtd if possible
Then:
12 EMOM
3 Deadlift 275/205
3 Burpee Box Jump 24/20
3 Strict Pull Ups
Then:
12 EMOM
3 S2O 155/105
3 Burpee Box Jump 24/20
3 HSPU

Jeremy

Author Jeremy

More posts by Jeremy