Wods

SOF WOD Oct 9

By October 8, 2019 No Comments

AM

Ruck 5x800m 55# +1 pood KB carry, :60 rest

PM

10 min to build to a heavy 5 rep bench press

Then:

5 amrap

1 power clean & jerk 135/95

1 lateral burpee over the bar

2 power clean & jerk

2 lateral burpee over the bar

Etc.

-5 min rest

5 amrap

1 hang power snatch 115/75

1 burpee to 6″

2 hang power snatch

2 burpee to 6″

Etc.

-5 min rest

5 amrap

Calorie row

Abby

Abby

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