Wods

SOF WOD Dec 3

By December 2, 2019 No Comments

AM

Swim

300 swim/kick/pull

25x25m alt freestyle w/ fins no breath and ez freestyle, :60 rest

750m CSS w/ fins afap

5 min tread w/ 10# + 50m travel tread

5x 10m mask and snork recovery

PM

Pull Ups or ring rows 3x amrap, :90 rest between sets

Then:

3x 20 banded face pulls

Then:

15 AMRAP

5-10-15-20-25..etc

Hang Power Clean 95/65

Box Jumps 24/20

Abby

Abby

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