SOF WOD Oct 9

By October 8, 2017Wods

AM

Run
6 mile time trial
Then:
5 EMOM
20 push ups
-3 min rest
5 EMOM
7 pull ups
-3 min rest
5 EMOM
20 sit ups

PM
12 EMOM
1 Snatch (4 @ 73%, 4 @ 78%, 4 @ 83%)
Then:
Back Squat 3 x 5 @ 75%, 5 sec negative on first rep of each set, :90 rest
Then:
400m row
16 S2O 155/105
16 bar facing burpee
400m row
12 S2O
12 BFB
400m row
8 S2O
8 BFB
400m row
4 S2O
4 BFB

Jeremy

Author Jeremy

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