Wods

SOF WOD Jan 24

By January 23, 2019No Comments

AM

Swim 30 min choice active recovery

PM

Warm Up:
3:00 Bike or Row

2x
10 Toe Touches w/ OH reach
10 Banded Pull Throughs
10 Hip Circles/direction

Empty barbell
2x
5 Straight Leg RDL
4 Bent Rows
3 Back Rack Lunges/leg
2 Back Squats
1 Full ROM Deadlift
Then:
3 x 20m SA Front Rack KB lunge (each side), rest as required
Then:
1 to 10 Deadlift: 225/155
10 to 1: T2B