Wods

SOF WOD Dec 6

By December 5, 2019No Comments

AM

Run 30 min fartlek, :20 hard effort, :40 ez jog

Then:

Every waking hour conduct 40 mountain climbers 4-ct

PM

Back Squat 4×10, climbing to RPE 7, 2 minutes rest

Then:

3x20m double KB front rack lunge, 2 minutes rest

Then:

Sprint Set:

20 power snatch 95/65

20 lateral over the bar burpee

1/2 mile AB

Abby

Abby

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