Wods

SOF WOD Jan 15

By January 14, 2019No Comments

AM

Swim 3x 1k w/ fins, 4 min rest

1) CSS

2) lead arm trail arm

3) freestyle

PM

Warm Up:

250m row

20 Russian KBS

20 Goblet Squats

20 Push Ups

250m row

Then:

5 EMOM:

3 tng Push Press, all AHAP

Then:

400m run

50 WBS 20/14

15 MU

400m run

40 WBS

10 MU

400m run

30 WBS

5 MU

400m run

Abby

Abby

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