Wods

SOF WOD Dec 10

By December 9, 201213 Comments

Cal Development- Maxes
1 min max effort pull ups
3 min rest
2 min max effort sit ups
3 min rest
2 min max effort push ups

Then:
“12 Days of Christmas”  for time
Follow this rep scheme:
1
1, 2
1, 2, 3
1, 2, 3, 4
1, 2, 3, 4, 5 etc. to 12
With these corresponding exercises:
1) Snatch
2) Muscle Ups
3) Cleans
4) Hand stand push ups
5) Chest to bar pull ups
6) Pistols
7) Push Jerks
8) KB swings 24 kg
9) Toes to bar
10) Box jumps 24″
11) Burpees
12) Thrusters
* All barbell movements are 135#, this is a ball smoker.

Run: 5 mile LSD

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