Wods

SOF WOD Jan 10

By January 9, 2020 No Comments

AM

Run

45 min Fartlek, :10 sprint, :50 aerobic jog

Then:

Every waking hour conduct 20 diamond push ups

PM

Back Squat 5×6, climbing to a heavy 6 rep, 2 min rest

Then:

Every 4 min for 6 sets:

200m run

1 rope climb

3 Deadlifts 275/205

5 burpee box jump 24/20

7 Chest to Bar pull ups

*score = slowest round

Abby

Abby

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