SOF WOD Oct 13

By October 12, 2017Wods

AM

Run
4 x 400m sprints, 1:3 work to rest
6 x 200m sprints, 1:5 work to rest
8 x 100m sprints, 1:9 work to rest
Then:
Every waking hour conduct 30 burpee

PM

Snatch 3 x 1 @ 85%, 2 heavy singles based on feel
Clean + Front Squat + Jerk 3 x 1 @ 85%, 2 heavy singles based on feel
Then:
21-15-9
Power Snatch 135/95
C2B
Then:
5 Rds:
40m Prowler Sprint 90/45
40m heavy farmers walk
10m heavy back rack barbell walk
20m reverse sled drag 90/45
*rest as required

Jeremy

Author Jeremy

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