Wods

SOF WOD Jan 15

By January 14, 2020 No Comments

AM

Ruck 60 minutes of stairs 45#

Then:

5×8 wtd ring dips

PM

Bench Press 6×2 @ 31X1 tempo, 2 min rest, climb to RPE 8

Then:

5x

In a 3 minute window:

40m shuttle run

6 Thrusters 135/95

8 T2B

AMRAP lateral over the bar burpee in remaining time.

*3 min rest between sets, score = burpees

Abby

Abby

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