Wods

SOF WOD Oct 11

By October 10, 2018 No Comments

AM

Swim 20 min active recovery

PM

Warm up:
3 min ski/bike or row
2x
10 Banded Good Mornings
10m lunge twist
10m bear crawl

Every 3 minutes for 21 minutes:
20 WB
1 rope climb
10 Front Squats 115/85
1 rope climb

Every 2 minutes for 12 minutes:
20 Ab Mat Sit Ups
20 KB or DB Deadlifts (pick your weight)