Wods

SOF WOD Sept 11

By September 10, 2019 No Comments

AM

Ruck 35 min of stairs 45#

Then:

250 flutter kicks 4-clt

PM

Build to a heavy single split jerk

Then:

Min 1: AB 10 sec sprint, 50 seconds rest

Min 2: 20 sec sprint, 40 seconds rest

Min 3: 30 sec sprint, 30 seconds rest

Min 4: 40 sec sprint, 20 seconds rest

Min 5: 50 sec sprint, 10 seconds rest

Min 6: 40 sec sprint, 20 seconds rest

Min 7: 30 sec sprint, 30 seconds rest

Min 8: 20 sec sprint, 40 seconds rest

Min 9: 10 sec sprint, 50 seconds rest

Abby

Abby

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