Wods

SOF WOD Jan 14

By January 13, 2020No Comments

AM

Swim

200 choice warm up

10x25m underwater, :45 rest

12x200m css w/ fins, 500m pace, :90 rest

10 min of treading

PM

Bent Over Row 5×8, climbing to heavy

Then:

5 Rounds:

500m row or ski

20 Floor Press 135/75

20 Pull Ups

Abby

Abby

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