SOF WOD Sept 5

By September 4, 2017Wods

AM

Swim
200 wu
12 x 150m freestyle w/ fins, 3 min interval
10 x 100m freestyle, 2 min interval
8 x 50m sprint freestyle, 3 min interval
10 x 25m underwater, :30 rest
200 wd

PM

Snatch: 70%x2, 75%x2, 80%x2, 85%x1, 85%x1, 85%x1, 85%x1
Then:
Back Squat (max rep set not to failure) – 75%x3, 80%x3, 85%x3, AMRAP @ 75%
Then:
20 EMOM
5 Thrusters 115/85
5 Lateral Burpee Over the Bar
5 Pull Ups

Jeremy

Author Jeremy

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