Wods

SOF WOD Oct 4

By October 3, 2019 No Comments

AM

Run

10x :20 hill Sprints

8x :15 hill Sprints

6x :10 hill sprints

*1:6 work to rest on all

Then:

Every waking hour conduct 50 push ups

PM

Every 2 min, 5-4-3-2-1:

TnG Full Clean

Then:

15 AMRAP:

12 S2O 115/75

12 Box Jump Overs 24/20

3 Bar MU

Then:

3x :30 Knee to chest hold on rig, :30 rest

3x 25 AB mat sit ups, :30 rest

3x 20 SA KB oblique (each), :30 rest

Abby

Abby

Co-Owner of SCCF, RTCF, BCCF & SOF WODs Operations Director & Coach